Weightlifting Wednesday: Week 1 of 8

Weightlifting Wednesday

Week 1 of 8

Welcome to our first week of  our 8-week OLY Cycle.  Each week we will tackle some of the common weak areas we have with all three Olympic lifts – Snatch, Clean, and Jerk. The breakdown for the 8 weeks will look like this: 

Weeks 1 – 4: Technique and Low to Moderate % focus while using Complex work. 

Weeks 5 – 8: More Strength work & High % focus with an 1RM retest in Week 8.

Snatch Work (12min)

Every 1:30 Complete 1 set of the Complex: 

*3-Position Pause Snatch Pull

Squat Snatch

OHS

*Sets 1 & 2 @50% of 1RM Snatch

*Sets 3 & 4 @55%

*Sets 5 & 6 @60%

*Sets 7 & 8 @65%

Jerk Work (7:30min)

*From the Rack*

Every 1:30 Complete 2 reps of Pausing Jerks

*Set#1: 2 @50% of 1RM Clean & Jerk

*Set#2: 2 @54%

*Set#3: 2 @58%

*Set#4: 2 @62%

*Set#5: 2 @66%

Conditioning

AMRAP 5

2 x Cleans @60% + 2 x Burpees

4 x Cleans + 4 x Burpees

6 x Cleans + 6 x Burpees

*Keep adding 2 reps to each movement until time expires

*Score = Total Reps

Tuesday: 171003

WOD

**RETEST WOD from 170815**

AMRAP 4

Row 500m

In remaining time Max HSPU

*REST 4:00*

AMRAP 4

Row 500m

In remaining time Max Toes to Bar

*REST 4:00*

AMRAP 4

Row 500m

In remaining time Max Double Unders

**Scaled: retest movement you did on 170815**

Monday: 171002

Strength

Back Squats (12min)

3 x 10

*rest 2:00 between sets*

WOD

3RFT

8 x Front Squats

Run 400m

10 x C2B Pull Ups

*Comp: 155/105

*Rx: 135/95

*Scaled: 75/45 + Jumping Pull Ups (more options on whiteboard)

Saturday: 170930

Happy 50th Bday to Coach Sue!!!

WOD

“CF Team Series WOD #5” AMRAP 10

3 x Synchronized Burpee Box Jump Overs

3 x Synchronized Deadlifts

6 x Sync Burpee Box Jump Overs

6 x Sync Deadlifts

Keep adding 3 reps to the movements until time expires

*Rx: 24″/20″ & 225/155

*Scaled: 20″ w/ Step Ups allowed & 155/105

**OPTIONAL 2nd WOD**

“CF Team Series WOD #6” For Time (Cap 30:00)

21 x Sync DB Snatches

21 x Sync Bar Muscle Ups

15 x Sync DB Snatches

15 x Sync Bar Muscle Ups

9 x Sync DB Snatches

9 x Sync Bar Muscle Ups

*Rx: 50/35

*Scaled: 35/25 & Kipping Pull Ups (*Other scaling options available)

Friday: 170929

WOD

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

10 x Push Press

10 x Bar Over Burpees

*REST 5:00*

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

12 x Hang Power Snatch

12 x AbMat Sit Ups

*REST 5:00*

AMRAP 5

Row 35/25 Cal

In Remaining Time Complete an AMRAP of

15 x Hang Power Clean

30 x Double Unders

*Comp/Rx: 95/65 all BB moves

*Scaled: 65/45 & 60 x Singles

Monday: 170925

WOD

“Ring the Bells” For Time

27 x American KB Swings

27 x Burpees

Run 400m

21 x American KB Swings

21 x Burpees

Run 400m

15 x American KB Swings

15 x Burpees

Run 400m

9 x American KB Swings

9 x Burpees

Run 400m

*Comp: 70/53

*Rx: 53/35

*Scaled: 35/26; You may modify the run to 200m if needed

Saturday: 170923

WOD #1

“CF Team Series 17.3” For Time (Cap 12min)

50 x Synchronized Wall Balls @20/14

30 x Cleans @135/95

50 x Synchronized Wall Balls

20 x Cleans @185/135

50 x Synchronized Wall Balls

10 x Cleans @225/155

*Scaled: WB = 14/10 to 9’/9′

BB = 30 x 95/65; 20 x 135/95; 10 x 155/105

WOD #2

“CF Team Series 17.4” For Time

100 x Cal Row

100 x Toes to Bar

*Scaled: Hanging Knee Raises

Friday: 170922

Strength

EMOM 10: Snatch Complex

*Complete 1 round of 1 x Power Snatch + 1 x Hang Snatch

*Start @50% of 1RM and build based on feel

*Focus: keeping the bar close and strong finish under the bar

WOD

“Annie” For Time (Cap 15)

*Alternating between movements complete

50 x Double Unders

50 x Sit Ups

40 x Double Unders

40 x Sit Ups

30 x Double Unders

30 x Sit Ups

20 x Double Unders

20 x Sit Ups

10 x Double Unders

10 x Sit Ups

*Scale: 2 x Reps for Single Unders; 1/2 reps for Sit Ups

Thursday: 170921

Skill

10-15 min to work progressions for

Handstands, Handstand Walks, etc..

WOD

EMOM 16

Min #1: :30 of Handstand Walk or Progression Work

Min #2: 10 x Hollow Rocks + 10 x Supermans

Min #3: :40 Farmer’s Carry for Distance

Min #4: :20 of Battle Ropes

Wednesday 170920

Strength

Every 2:00 for 18:00 complete a set of the following

Strict Press: 3 sets x 5 reps

Push Press: 3 sets x 3 reps

Push Jerk: 3 sets x 1 rep

*Athlete’s may build or keep weight same across for each Press Movement.  We should be adding weight when going from Strict Press to Push Press and Push Press to Push Jerk. 

Conditioning

**Athlete’s Choice**

Run 800m; Rest Run Time; Run 800m

-or-

Row 1000m, Rest Row Time; Row 1000m

*This isn’t a time trial, this is about pacing.  Approach it as if it were a WOD of 3RFT and the goal is same time for both efforts.