Olympic Weightlifting WOD for Tuesday 11/15/11
Warm-Up
– 3:00 of row, run or jump rope at light intensity
Dynamic Stretch and Mobility
Skills & Drills
I. Jumping and Landing Drills (no barbells)
II. “Stay-back drills” with empty barbell
Training:
I. Clean Deadlift: 4 sets of 4 reps @ 75% of 1 Rep Max Clean
II. Squat Cleans: 1 rep. every minute on the minute for 10 minutes
– Start at 70% of 1 Rep. Max and work up to 90% of Max.
– 3 mins. @ 70%
– 3 mins. @ 75%
– 2 mins. @ 80%
– 1 min. @ 85%
– 1 min. @ 90%