Weightlifting WODs

  • Weightlifting Week of 8.21.17 – Training Week 6 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
    Clean Rhythm Drills

    WOD
    A. Snatch – build to a max
    B. Clean & Jerk – build to a max

    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

    WOD
    A. Front Squat – build to a max
    B. Deadlift – build to a max

    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 – build to a 5RM
    B. Shoulder Press – build to a 1RM

    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 – 80% x 1 x 3
    B. Clean & Jerk – 80% x 1 x 3
    +
    EMOM x 10 minutes:
    20 KB Swings, choose weight based on ability

    Recovery
    Athlete’s Choice