Weightlifting WODs

  • Weightlifting Week of 4.24.17 – Training Week 2 of 7
    Monday

    Warm Up
    5 RL Single Leg RDL to Hip Airplane, unweighted
    10 Jump Squats
    10 RL Powell Raise
    X 2 sets

    WOD
    A. 2 Snatch + 3 Overhead Squat – 75% x 3 sets
    B. Hang Clean below the knee & Jerk – 75% x 1 x 3
    C. Front Squat – 67.5% x 8 reps x 3 sets

    Recovery
    Lying Internal Rotation Stretch x 90 seconds

    Wednesday

    Warm Up
    20 Forwards & Backwards Arm Circles
    10 Roll to V-Sit
    5 RL Single Leg Squats (to target)
    X 2 sets

    WOD
    A. Hang Snatch below the knee – 80% x 1 x 3
    B. 2 Clean + 3 Jerk – 75% x 3 sets
    C. Front Squat – 67.5% x 4 reps x 3 sets

    Recovery
    Banded Active Leg Raise x 10 RL

    Thursday

    Warm Up
    10 Light Bar Behind the Neck Shoulder Press
    5 Inchworms
    15 RL Leg Swings
    X 2 sets

    WOD
    A. Snatch Pull – 95% x 3 x 5
    B. Clean Pull – 95% x 3 x 5
    C. Push Press – 75% x 5 x 5

    Recovery
    Foam Roll Glutes, Lats, Upper Back x 2 min RL

    Saturday

    Warm Up
    10 PVC Passthrough
    10 PVC Overhead Squat
    10 PVC Good Morning
    X 2 sets

    WOD
    A. Snatch – build to 90% x 1
    B. Clean & Jerk – build to 90% x 1
    +
    4 sets:
    Row 500 meters
    Rest 2 minutes
    – Try for a consistent pace across sets

    Recovery
    Athlete’s Choice