Weightlifting Week of 11.30.15

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 – 60% x 3, 65% x 2, 70% x 1, 65% x 3, 70% x 2, 75% x 1
B. Clean & Jerk – 60% x 1+3, 65% x 1+2, 70% x1, 65% x 1+3, 70% x 1+2, 75% x 1
– Or 3+1, 2+1, etc. Do more reps of the lift you’re worse at.
C. Front Squat – 75% x 5 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 3 in 12 minutes
B. Hang Clean above knee – heavy 3 in 12 minutes
C. Snatch Balance – heavy 3 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 – 60% x 3, 65% x 2, 70% x 1, 65% x 3, 70% x 2, 75% x 1
– From a rack
B. Front Squat – 5RM
– Build in small sets up to 1-2 true attempts at a 5RM.
C. Push Press – moderate weight x 5 reps x 3 sets
– Same weight each set

Recovery
Supine Internal Rotation Stretch x 2 min

Saturday

Warm Up
Banded Good Morning x 10
Single Arm Dumbbell Row x 10RL – Be sure to retract scap at start of each rep
Side Plank Raises x 5RL – Start on ground and raise to side plank, then lower back down.
x 2 sets

WOD
A. Good Morning – 10, 10, 10; build to a moderate weight by last set, keep form perfect!
B. Barbell Body Row – 10, 10, 10; build to toughest level possible
– Lower bar or raise feet to make more challenging.
C. Side Plank – 30 seconds RL x 3 sets; rest 30 seconds b/t sides & sets

Recovery
Couch Stretch x 2 min RL