Weightlifting

Weightlifting WODs

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Written by Administrator | 08 March 2011

I will not be posting any new weightlifting wods in the near future. This may change in time but for now I am going to focus on the individual programming of our weightlifter's needs. The blog is a great medium for marketing what we do but it is something we will forsake for now in order to pursue better programming within our doors. Thanks for understanding. If you have any questions or comments feel free to shoot me an email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . If you are a current member of Faction S&C make an appointment to meet with me for your weightlifting program.

Be Nasy,

Mike Bledsoe

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3/2/2011

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Written by Administrator | 02 March 2011

Wednesday

A: Power Clean 5x2 @ 75%

B: Halting Clean Deadlift to the knees 3x3 @ 110%

C: Snatch Balance up to Max

3 Rounds:

D1: 1 minute Front Leaning Rest in the rings

D2: Farmers carry 20yds Left arm

D3: Farmers carry 20yds Right arm

Rest 30 sec

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3/1/2011

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Written by Administrator | 01 March 2011

Tuesday

A: Snatch a single @ 95%

B: Clean & Jerk a single @ 95%

C: Back Squat 5x1 @ 90%

D1: GHR 5x5

D2: Toes to Bar 5x10

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2/24/2011

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Written by Administrator | 24 February 2011

Thursday

Snatch 3x1 @ 90%

Clean & Jerk 3x1 @ 90%

Front Squat 3x2 @ 90%

3 Rounds:

10 Windmills per side

10 Clapping Pushup, hands off deck at bottom

25 Double-Unders

Rest 3 min between rounds

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2/22/2011

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Written by Administrator | 22 February 2011

Tuesday

3 Pos Snatch (mid-thigh, knees, floor) x 5 @ 65%

Push Press 3x5 heavy

5 Rounds:

10 Wall Ball

10 Chinups

10 GHD Back Extensions

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