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OUR BLOG

NEW CYCLE WEEK 6 DAY 1

By Wodify Admin | In WOD | on September 8, 2019

St. Louis – Olympic Weight Lifting

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Warm-up

500m row

3 rounds

lateral box step ups x10 ea

Goblet Pause Squats :30 sec (35/53lbs)

Primer 2x (Barbell Only)

Clean Grip

RDLX 10

Front Squat x10

Muscle Clean x 10

Weightlifting

1: Clean 1RM no more than 15 mins

2: Pause Clean (below the knee 2 sec) +(2) Push Jerk +Split Jerk – @65% of last weeks 1RM Jerk or most current max effort total. 1+2+1 x5 sets.

3: Back squat: 3×5 @ 82% work across + KB (20lb) Single leg step downs x 10 ea

Core

4 rounds:

-30 second (15lb plate) torso rotations

-60 second rest

-30 second max effort banded leg curls

-60 second rest

Clean

Pausing Clean (below knee 2 secs) + Push Jerk + Split Jerk

Back Squat

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