Monday 02/11/2008

WOD
5 Rounds of 5 Reps each:
Snatch-Grip Deadlift
DB Thruster
Conventional Deadlift
DB Thruster
Sumo-Style Deadlift
DB Thruster

Note: Go heavy on the thrusters! Use the snatch-grip deadlift to gauge what you should use for all the deadlifts (form, rather than weight, is paramount here). I used 35# for the thrusters and 135# for the deadlifts.

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
33/1 x 3
35/1 x 1
39/1 x 5

2. Clean and Jerk (C&J)
39/1+1 x 3
45/1+1 x 3
48/1+1 x 3
50/1+1 x 3
53/1+1 x 3
50/1+1 x 2

3. Front Squat
50/2 x 2
55/2 x 3
62.5/2 x 2
68/1 x 2
70.5/1 x 3