Weightlifting WODs

  • Weightlifting Week of 7.17.17 – Training Week 1 of 6
    Monday

    Warm Up
    With an empty bar:
    10 RDL
    10 Bent Over Row
    10 Shoulder Press
    10 Front Squat
    X 2 sets
    +
    Snatch Rhythm Drills

    WOD
    A. Snatch Deadlift to Knees + Snatch + High Hang Snatch – 75% x 5 sets
    B. Clean & Jerk – 90% x 1 x 1
    C. Front Squat – 70% x 3 reps EMOM x 10 minutes

    Recovery
    FRC Shoulder Circles x 10 RL Forwards & Backwards

    Wednesday

    Warm Up
    10 KB Swings
    5 RL KB Single Arm Rows
    10 Goblet Squats
    5 RL KB Presses
    X 2 sets
    +
    Clean Rhythm Drills

    WOD
    A. Snatch – 90% x 1 x 1
    B. Clean Deadlift to Knees + Clean + Jerk – 75% x 5 sets
    C. Front Squat – 70% x 3 x reps EMOM x 5 minutes

    Recovery
    FRC Hip Circles x 5 RL Forwards & Backwards

    Thursday

    Warm Up
    With an empty bar:
    10 RDL
    10 Bent Over Row
    10 Shoulder Press
    10 Front Squat
    X 2 sets

    WOD
    A. Pendlay Row – 6, 6, 6, 6, 6; start light and build
    B. Romanian Deadlift – 50% of DL x 6 reps x 3 sets
    – If this is super easy, add a bit of weight for the last set.
    C. Shoulder Press – 6, 6, 6, 6, 6; start light and build

    Recovery
    FRC Shoulder Circles x 10 RL Forwards & Backwards
    FRC Hip Circles x 5 RL Forwards & Backwards

    Saturday

    Warm Up
    10 KB Swings
    5 RL KB Single Arm Rows
    10 Goblet Squats
    5 RL KB Presses
    X 2 sets

    WOD
    A. Snatch Deadlift to Knees + Snatch + High Hang Snatch – 75% x 3 sets
    B. Clean Deadlift to Knees + Clean + Jerk – 75% x 3 sets
    +
    EMOM x 10 minutes:
    4-10 Burpees
    (Pick based on your ability)

    Recovery
    Athlete’s Choice