Workouts for the Week

 In Oly Lifting, WOD
Tuesday
Base Peak
Warm Up Warm Up
Row 200m Row 200m
10 Muscle Snatch 10 Muscle Snatch
10 OHS 10 OHS
10 Sotts Press 10 Sotts Press
x 2 x 2
 
(A) Snatch Position Work (A) Snatch 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 Muscle Snatch 1-3: Hang Snatch x 2 @ 70%
Hang Power Snatch 4-6: Hang Snatch x 2 @ 75%
Hang Snatch 7-9: Hang Snatch x 1 @ 80%
x (2+2+2) 10-12: Hang Snatch x 1 @ 85%
 
(C) Snatch Grip RDL x 1 (C) Snatch DL + RDL
5s Pause at Knee 5s Pause at Knee on RDL
x 6 x 6
 
(D) 3 Rounds (D) 3 Rounds
Snatch Grip Push Press x 10 Snatch Grip Push Press x 10
Banded Goodmornings x 20 Banded Goodmornings x 20
Barbell Overhead Sit Up x 10 Barbell Overhead Sit Up x 10
 
Thursday
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 1-3: Jerk @ 70% x 3
Pause 3sec in Dip 4-6: Jerk @ 75% x 2
Pause 3 sec in Split/Catch 7-9: Jerk @ 80% x 2
10-12: Jerk @ 85% x 1
 
(C) Jerk Dips x 5 @ 2211 (C) Jerk Dips x 5 @ 2211
rest 90 seconds rest 90 seconds
x 4 x 4
 
(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
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