Weightlifting Week of 11.2.15

jonathanthomWeightlifting Program

Monday

Warm Up
3 Kettlebell Turkish Get-up RL
6 KB Goblet Squats
12 Russian KB Swings
x 2 sets
+
Empty Bar Work
Include Pos 2 to Pos 1 Rhythm for Snatch & Clean

WOD
A. Snatch – 80% x 2 reps x 3 sets
B. Clean & Jerk – 80% x 2+1 or 1+2 x 3 sets
– Each set is 2 Cleans + 1 Jerk OR 1 Clean + 2 Jerks. Do more reps of the one you are worse at.
C. Back Squat – add 5# to last week x 5 reps x 1 set

Recovery
Banded Overhead Stretch x 2 min RL

Wednesday

Warm Up
Sidewinder Passthrough x 6RL
Crossover Step-up x 6RL
Lying Hip Bridge x 12
x 2 sets
+
Empty Bar Work
Include Tall Snatch & Tall Clean

WOD
A. High Hang Snatch – heavy 2 in 12 minutes
B. High Hang Clean – heavy 2 in 12 minutes
– High Hang = Position 1
C. Overhead Squat – add 5# to last week x 5 reps x 1 set

Recovery
Hip External Rotation Stretch x 2 min RL

Friday

Warm Up
FRC Arm Circles x 5RL
Leg Swing x 15RL
Bootstrappers x 10
x 2 sets
+
Empty Bar Work
Include Press from Split (prior to Jerks)

WOD
A. Snatch Pull Paused at High Hang – add 5# to last week x 3 x 3
– Snatch deadlift until you reach the high hang (aka Position 1, aka the Power Position), pause there for 3 seconds, the complete a pull (or high pull).
B. Jerk – heavy 2 in 12 minutes
– From a rack.
C. Back Squat – 80% of 5RM from last week x 5 reps x 1 set

Recovery
Banded Overhead Stretch x 2 min RL

Saturday

Warm Up
Light Bar Good Morning x 10
Ring Row x 10
Downward Dog to Cobra x 5
x 2 sets

WOD
A. Romanian Deadlift @ 30X1 – 6, 6, 6; build to a bit heavier than last week by final set
– Stand on a platform if the plates hit the ground before you reach your end range.
B. Chin-up – 3 sets of 5; add 5# to last week
– Or, do 5 reps of a 5 second negative each set. If this is easy but you can’t do full chin-ups, add weight to the negatives. If you can do some full Chin-ups, but not all 15, do as many as you can before switching to negatives.
C. Weighted Front Plank – 45 seconds x 3 sets; rest 2:15 b/t sets
– Same weight as last week if possible.

Recovery
Hip External Rotation Stretch x 2 min RL