Olympic Weightlifting WOD, May 21, 2020
May 20, 2020
Cycle 6: Back in Business Wk 1
Snatch (EMOM 15)
1 @ 50-60%
Clean and Jerk (EMOM 15)
1 @ 50-60%
Snatch Pull (EMOM 5)
3 @ CJ weight
WOD WOD, May 20, 2020
May 19, 2020
Wednesday
Warm-up
3 sets
10 spiderman lunge w/ rotation
10 Med ball cleans
5 Nurpees
10 spiderman lunge w/ rotation
10 Med ball cleans
5 Nurpees
Metcon (Time)
Part A – For Time
10 Wall balls
10 burpees
1min rest
15 Wall balls
10 Burpees
1min rest
20 Wall balls
10 Burpees
1min rest
25 Wall balls
10 Burpees
12min cap
Modify:
Reduce WB height/weight
Nurpees for Burpees
Reduce WB height/weight
Nurpees for Burpees
Metcon
Part B – 4 rounds (8mins)
20sec side plank R, 10sec rest
20sec side plank L, 10sec rest
20sec hollow hold, 40sec rest
WOD WOD, May 19, 2020
May 18, 2020
Tuesday
Warm-up
3 sets
100-150-200m Run
5 Inch worm walk outs
20sec dead hang- beat swing- straight leg raise
then
6 KB swings
3 TTB/wod variation
100-150-200m Run
5 Inch worm walk outs
20sec dead hang- beat swing- straight leg raise
then
6 KB swings
3 TTB/wod variation
Metcon (5 Rounds for reps)
E5M x5 rounds
400m Run
12 KB Swings
6 TTB
Rx 24/16
Rx+ 32/20
*Score each round
Modify:
Reduce run if needed
Reduce run if needed
WOD WOD, May 18, 2020
May 17, 2020
Monday
Warm-up
3-5min General body warm up
then
BB progressions
then
BB progressions
Metcon (Weight)
EMOM 20
3 Deadlifts
2 Hang power cleans
1 Push jerk
Rx 40/25
Modify:
Reduce load to go unbroken throughout
Reduce load to go unbroken throughout
Metcon (Weight)
Accessories – 2 sets
30 DB bicep curls (hold both DB heads)
30 DB tricep extensions
30 DB bent over rows (5/5)
Olympic Weightlifting WOD, May 14, 2020
May 13, 2020
ISO GAINS! – Wk 4
Snatch (Weight)
10×1 – working upto heavy
*Go by feel on this
Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy
1 Clean + 3 Front squats
working upto heavy
*Go by feel
Metcon (Weight)
Mid grip pulls
5×5 working upto heavy
*go by feel
*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up
Olympic Weightlifting WOD, May 7, 2020
May 6, 2020
ISO GAINS! – Wk 3
Snatch (Weight)
10×1 – working upto heavy
*Go by feel on this
Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy
1 Clean + 3 Front squats
working upto heavy
*Go by feel
Metcon (Weight)
Mid grip pulls
5×5 working upto heavy
*go by feel
*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up
Olympic Weightlifting WOD, April 30, 2020
April 29, 2020
ISO GAINS! – Wk 2
Snatch (Weight)
10×1 – working upto heavy
*Go by feel on this
Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy
1 Clean + 3 Front squats
working upto heavy
*Go by feel
Metcon (Weight)
Mid grip pulls
5×5 working upto heavy
*go by feel
*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up
Olympic Weightlifting WOD, April 23, 2020
April 22, 2020
ISO GAINS! – Wk 1
Snatch (Weight)
10×1 – working upto heavy
*Go by feel on this
Clean (Weight)
5 sets
1 Clean + 3 Front squats
working upto heavy
1 Clean + 3 Front squats
working upto heavy
*Go by feel
Metcon (Weight)
Mid grip pulls
5×5 working upto heavy
*go by feel
*in the middle of your snatch grip and clean grip.
*Thigh contact, shrug, elbows up
Olympic Weightlifting WOD, April 16, 2020
April 15, 2020
Cycle 4: Cleans & Front squats Wk4
Snatch (Weight)
E90sec x10
2 @ 70%
*first 5 sets are warm up jumps
*Record 70%
Clean (Weight)
E90sec x 10
1 @ upto max
*Record 1RM
Front Squat (Weight)
Work upto 1×1 upto max
*if you miss, you’re done.
Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups
1- 8-10 Good mornings
2- 8-10 V-ups
Olympic Weightlifting WOD, April 9, 2020
April 8, 2020
Cycle 4: Cleans & Front squats Wk3
Snatch (Weight)
E90sec x10
2 @ 70%
*first 5 sets are warm up jumps
*Record 70%
Clean (Weight)
E90sec x 10
3×1 @ 90%
*first 7 sets are warm up jumps
*Record 90%
Front Squat (Weight)
Work upto 1×2 @ 90%
Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups
1- 8-10 Good mornings
2- 8-10 V-ups