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OUR BLOG

Conjugate Cycle Day 3

By Wodify Admin | In WOD | on January 12, 2018

St. Louis – Olympic Weight Lifting

Weightlifting

A) Strict 10 min to hit a heavy single Snatch for the day

B) Strict 10 min to hit a heavy single Clean and Jerk for the day

C1) 5 x 3 – Build over the 5 sets to a heavy 3 RM Pause Front Squat (pause 3 count in the bottom of the front squat on each rep) – you may bounce out of the bottom once you completed the 3 count pause

C2) After completing a set of 3 rep pause front squats, rest exactly :45 secs then complete 5 empty barbell back squat jumps as high as possible then rest 2 min before next front squat set

*NOTE: if you did Front Squats in regular class Friday, do 5 x 3 Halting Clean Deadlifts instead (pause 3 count 2″ off the floor before then continuing the deadlift to full extension. Remember it should look exactly like a clean all the way to full extension of knees and hips at the top just slow and controlled)

3 Super Sets of

D1) 10 x single leg barbell or DB RDLs (10/leg)

D2) :30secs floor facing top of the back extension hold (feel free to hold a weight to your chest if :30secs is easy)

Snatch

Clean and Jerk

Paused Front Squat

halting clean deadlift

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