JP Bolwahnn WOD

Monday, August 31, 2015

This is the 4th week of 6 weeks.

  1. 3 Position Snatch
    1. 65% x 3
    2. 70% x 3
    3. 75% x 3 x 2
    4. 3RM for the day
  2. Snatch High Pull
    1. 90% x 3
    2. 95% x 3 x 2
  3. Snatch Pull off of Blocks (place bar just above the knee)
    1. 100% + 20kg x 5
    2. 100% + 30kg x 5
  4. Snatch Push Press
    1. 3 x 5reps
  5. Back Extension
    1. 3 x 12reps
  6. L-Sit
    1. 3 x 45sec
JP Bolwahnn WOD

Thursday, August 27, 2015

  1. Press in Jerk Position
    1. 4 x 5 reps (press while in GOOD split position, start with bar and add weight each set)
  2. Rack Jerk
    1. Heavy Single
  3. Back Squat
    1. 78% x 3 x 10
  4. Front Squat
    1. 70% x 3 x 3
  5. Weighted DB Box jumps (careful with these, start light and then progress)
    1. Pick a weight and height and do 6 x 4 reps
JP Bolwahnn WOD

Wednesday, August 26, 2015

  1. Barski Cleans (No straps and bar doesn’t touch the ground between reps):
    1. 70% x 3
    2. 75% x 3 x 3
  2. Clean Pulls:
    1. 100% x 3 x 3
  3. Clean Pull Shrugs off of blocks (Bar positioned at above the knee and explode to finish keeping bar close):
    1. 100% + 20kg x 5
    2. 100% + 30kg x 5
  4. Core work:
    1. Weighted Chinese Planks: 30-45sec each side x 3