Posts tagged with ‘Olympic weightlifting’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-02-2018

    - by Admin

    LEVEL 1

    A. BARBELL CONDITIONING

    1 snatch deadlift + 1 hang power snatch + 1 OHS
    6 sets

    Rest lots between sets

    B. CONDITIONING

    AMRAP 6:
    12 American swings, 24/16
    8 HR push-ups

    LEVEL 2

    A. BARBELL CONDITIONING

     

    Every 90 sec x 8 rounds:
    3 position HANG snatch, ascending load

    High hang > mid-thigh > BELOW knees

    B. CONDITIONING

    AMRAP 6:
    12 hang power snatch, 61/43
    12 HR push-ups

  • WOD Blog | Workout of the day

    SATURDAY 24-02-2018

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY MANGAN!

    BARBELL CLUB

    A. SNATCH

    1 snatch balance + 1 OHS + 1 snatch
    1. Build to max
    2. 2 sets at 85%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

    In pairs – AMRAP 30:

    Buddy 1 : 500m row (pace setter)

    Buddy 2: AMRAP
    10 Kb swings
    9 air squats
    8 sit ups

    Keep rotating for the 30 mins

  • WOD Blog | Workout of the day

    SATURDAY 20-01-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 snatch + 1 OHS
    1. Build to a max of the complex in 12 minutes
    2. 2 sets at 90% of today’s max

    B. CLEAN & JERK

    Clean + power jerk + jerk
    1. Build to max in 12 minutes
    2. 2 sets at 90% of today’s max

    GI JOZI

     

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG