Weightlifting Week of 11.23.15

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 – build to a max
B. Clean & Jerk – build to a max
C. Back Squat – 70% of last Monday’s weight x 3 x 3

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 Pos 2 to Pos 1 Rhythm for Snatch & Clean

WOD
A. Snatch – 70% x 1 rep x 3 sets
B. Clean & Jerk – 70% x 1 rep x 3 sets

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

WOD
A. Back Squat – 1RM
That’s all, folks!
Email maxes to Coach JT.

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. Chin-up – 1 rep max
– OR, if you cannot do a Chin-up, accumulate 60 seconds of Negatives in as few sets as possible, resting 60 seconds b/t each set
B. GHD Hip Extension – unweighted x 10 reps x 3 sets
C. Front Plank – unweighted x 60 seconds x 2 sets

Recovery
Hip External Rotation Stretch x 2 min RL