Workouts of the Week

 In Oly Lifting, WOD

Tuesday

[ezcol_1half]Base
Against a Running Clock

(A) Jerk Balance + Jerk x (2+2)
rest minimally
x 6-8

at 16 minutes

(B) Hang Power Clean + Front Squat + Hang Clean x (1+1+1)
rest minimally x 6-8

at 30 minutes

(C) Three Rounds
20 Banded GoodMornings
15 Seated Shoulder Press
15 Arch ups
20 Heavy Lunges
[/ezcol_1half] [ezcol_1half_end]Peak
Against a Running Clock

(A) Every 2 minutes for 6 sets
Front Squat + Jerk x (1+2)
Sets 1-3 @ 75-85%
Sets 4-6 @ 85%+

at 16 minutes

(B) Every 2 minutes for 6 sets
Clean Pull + Hang Clean + Clean x (1+1+1)

at 30 minutes

(C) Three Rounds
20 Banded GoodMornings
15 Seated Shoulder Press
15 Arch ups
20 Heavy Lunges
[/ezcol_1half_end]

Thursday

[ezcol_1half]Base
Against a running clock

(A) Hang Snatch High Pull + Hang Power Snatch x (1+1)x2
rest minimally
x 6-8

at 16 minutes

(B) Every 2 minutes x 5

OHS @ 35X1 x 3

at 30 minutes
Three Rounds
Snatch Push Press x 10
Snatch Grip RDL x 10
Barbell Overhead Sit Ups x 10
Weighted Side Plank x 30s per side
[/ezcol_1half] [ezcol_1half_end]Peak
Against a running Clock

(A) Every 2 minutes for 6 sets
Snatch Deadlift + Hang Snatch + Snatch x (1+1+1)
Sets 1-3 @ 70-75%
Sets 4-6 @ 75%+

At 16 minutes

(B) Every 2 minutes for 5 sets
Snatch balance + OHS x (1+1)
As Heavy as Possible

at 30 minutes

(C) Three Rounds
Snatch Push Press x 10
Snatch Grip RDL x 10
Barbell Overhead Sit Ups x 10
Weighted Side Plank x 30s per side
[/ezcol_1half_end]

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