OLYMPIC WEIGHTLIFTING WOD WEEK 1, DAY 2

1.- Power Snatch below knees      60% (2×3) 65%(2×3) 70%(2×3)                                  18 reps

2.- Jerk behind neck                       65%(2×3) 70%(2×3) 75%(2×3)                                  18 reps

3.- Back Squat                                 60%(2×4) 65% x 4 70%x3 75% (2 x 3) 80%(2×3)     27 reps

4.- Snatch Pull                                80%( 2x 3) 85%(2 x 3)                                             12 reps

 

****As indicated yesterday for the snatch pull keep the best full snatch as % reference

5 thoughts on “OLYMPIC WEIGHTLIFTING WOD WEEK 1, DAY 2

  1. Israel Gonzalez

    Did yesterdays work out today with some modifications.
    12/3/13
    A- WU- 500M Row @ 70%=1:53 + PVC Burgener and skill xfer exercises (small cardiovascular warm up + ROM exercises with PVC)
    B- High Hang Power Snatch- WU- 3@45/75/ + WS- 3/3@102=60%/110=65/120=70% (Pulled from high hang because that is what I programmed for my gym so it made sense to pull from there supplementing your percentages and rep scheme)
    C- Power Clean + Power Jerk- WS- 3/3@125=60%/135=65%/145=70%/155=75%
    D- Press- 4/4@85=60%/90=65%/3@95=70%/100=75%/3/3@110=80% (Subbed Press for Squat because I back and front squatted on Monday)
    E- Snatch Pull- 3@135=80%/145=85%/3/3@155=90% (Honestly the percentages on the pulls seemed a little light so I increased them slightly:)
    Thanks for the programming General Meng Yi and Gwen, I will post today 12/3 work out tomorrow.

    Reply
    1. Admin Post author

      Israel;
      Please don’t increase the % for the Snatch pull to get the most benefit from this program.
      The snatch pull isn’t a strength exercise, it’s a very technical one. If you increase the weight it will a static Strength type of exercise which we don’t care about in this sport.
      Best
      General Meng Yi

      Reply
  2. Israel Gonzalez

    12/4/13
    A- WU- 5 Rounds of: 30 on 30 off Jingle Jangles + 3 Rounds of 30 Seconds Each: Duck Walk/Walking Lunges
    B- Olympic Squat- WU- 5@45/95/135 + WS- 5@195=65%/5/5/5@225=75%
    C- Front Squat- WS- 5/5/5/5@170=65%
    D- Pow3r Snatch (below knee)- WU- 3@45/75 + WS- 3/3@105=60/110=65/120=70%
    E- Jerk BTN- WU- 3@120 + WS- 3/3@135=65/145=70/155=75%
    F- 3/3@135=80/145=85%

    Reply

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