Monday, November 16

Warm-up

Double under practice for 3 minutes

10 wide push-ups

10 narrow push-ups

5 low box jumps

5 medium box jumps

5 high box jumps

10 dumbbell shoulder press

10 light dumbbell hang power clean

10 light dumbbell power clean

 

Lift:

Press

5 reps at 75%, 3 reps at 85%, 1+ reps at 95% of 1 rep max

 

WOD

4 Rounds for time:

10 Dumbbell Power Cleans (touch the floor with both heads)

15 box jumps

20 push-ups

 

L1- choose weight, box height and mods

L2- 35lb/25lb, 24”/20”

L3- 50/35lb, 30”/24”

 

Olympic Weightlifting Program Week 4

Warm-up

Run 400

Muscle Snatch 3×3
Snatch Lift offs 2×5

Burgener Warm-up

Workout

Snatch from power + snatch from floor = 1 rep

3×50%

2×60%

2×70%

2×80%

3 sets of 2×90%

 

Clean and jerk from power + clean and jerk from floor = 1 rep

3×50%

2×60%

2×70%

2×80%

3 sets of 2×90%

 

Overhead Squat

4×60%

3×70%

2×80%

3 sets of 2 at 90%

 

Gymnastics WOD

For TIME

FLIGHT SIMULATOR:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Reps Of:

Jump Rope Double Unders

NOTE: Every Set Has To Be Unbroken, Or The Set Starts Over

 

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