Workouts for the Week

 In Oly Lifting, WOD
Tuesday
Base Peak
Warm Up Warm Up
Row 200m Row 200m
10 Push Press 10 Push Press
10 OH Lunges 10 OH Lunges
x 2 x 2
(A) Jerk Position Work x 3 (A) Jerk Position Work x 3
3 Dips 3 Dips
3 Hops 3 Hops
3 Jerks from Lunge 3 Jerks from Lunge
3 Split Jerk 3 Split Jerk
(B) 12 Minutes to Work (B) EMOM x 12
Pause Jerks x 3 Behind Neck Jerk + Jerk
Pause 3sec in Dip x (1+1)
Pause 3 sec in Split/Catch
(C) Jerk Dips x 3 (C) Jerk Dips x 3
rest 90 seconds rest 90 seconds
x 6 x 6
(D) 3 Rounds (D) 3 Rounds
10 KB OH Lunges 10 KB OH Lunges
10 Rear Delt Flys 10 Rear Delt Flys
Handstand Hold x 45s Handstand Hold x 45s
Arch Ups x 20 Arch Ups x 20
Thursday
Base Peak
Warm Up Warm Up
Row 200m Row 200m
10 Muscle Cleans 10 Muscle Cleans
10 Front Squats 10 Front Squats
10 Sotts Press 10 Sotts Press
x 2 x 2
(A) Clean Position Work (A) Clean Position Work
10 Ground to Knee 10 Ground to Knee
10 Knee to Hang 10 Knee to Hang
10 Hang to Pockets 10 Hang to Pockets
10 Ground to Pockets 10 Ground to Pockets
(B) 12 Minutes to Work (B) EMOM x 12
Hang Clean Pull (1) Clean Pull x 3
Hang Power Clean (2) Hang Clean x 2
Hang Clean
x (2+1+1)
(C) Clean DL x 3 (C) 2-4″ Deficit Clean DL x 3
3s Pause at Knee each rep rest 2 min
Drop from the top x 4
x 4
(D) 3 Rounds (D) 3 Rounds
Upright Row x 15 Upright Row x 15
Side Plank x 40s each side Side Plank x 40s each side
Calf Raises x 20 Calf Raises x 20
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