Weightlifting Week of 11.28.15

jonathanthomWeightlifting Program

Monday

Warm Up
Russian Step-up x 5RL
Single Leg KB RDL x 5RL
Single Arm KB Press x 5RL
x 2 sets
+
Empty bar work:
Include High Pause Snatch & High Pause Clean

WOD
A. Snatch – 85% x 1, 90% x 1, 87.5% x 1, 92.5% x 1, 90% x 1, 95% x 1
B. Clean & Jerk – 85% x 1, 90% x 1, 87.5% x 1, 92.5% x 1, 90% x 1, 95% x 1
C. Front Squat – add 5# to last week x 3 reps x 3 sets

Recovery
Supine Internal Rotation Stretch x 2 min

Wednesday

Warm Up
Supine Marching Bridge x 5RL
Wall Facing OHS x 10
Weighted Passthrough x 10
x 2 sets
+
Empty bar work:
Include Angel Drop Snatch & Angel Drop Clean

WOD
A. Hang Snatch above knee – heavy single in 12 minutes
B. Hang Clean above knee – heavy single in 12 minutes
C. Snatch Balance – heavy single in 12 minutes

Recovery
Couch Stretch x 2 min RL

Friday

Warm Up
Band Above Knees Squat x 10
Side Lying Windmill x 5RL
Arm Circles x 25
x 2 sets
+
Empty bar work:
Include Jerk Dips

WOD
A. Jerk – 85% x 1, 90% x 1, 87.5% x 1, 92.5% x 1, 90% x 1, 95% x 1
B. Front Squat – 2RM
– Try to beat your 3RM from last week by 5-10#.
C. Push Press – add 5# to last week x 3 reps x 3 sets

Recovery
Supine Internal Rotation Stretch x 2 min

Saturday

Warm Up
Banded Good Morning x 10
Single Arm Dumbbell Row x 10RL
Side Plank Raises x 5RL
x 2 sets

WOD
A. Good Morning – 80% of best 6 from last week x 6 x 2
B. Barbell Body Row – slightly easier level than best from last week x 6 x 2
C. Side Plank – 45 seconds RL x 2 sets; rest 20 seconds b/t sides & sets

Recovery
Couch Stretch x 2 min RL