Category Archives: Weightlifting WOD

Niagara Weightlifting’s competitive team follows bulgarian style training. Some lifter train twice a day and other’s only once due to time constraints; like life… Each training session consists (usually) of snatch, clean and jerk, and a squat – front or back. We like to keep it simple. Beginners concentrate on snatch, clean and jerk drills [...]

DAY 1 Snatch 85% x 1 x 4 Clean & Jerk 85% x 1 x 4 Front squat 85% x 2 x 3 DAY 2 Muscle snatch + snatch balance med/heavy muscle snatch (1+2) x 3 Snatch 80% x 1 x 5 Clean & Jerk 80% x 1 x 5 DAY 3 Snatch 90% x [...]

The first competition of the season is in 4 weeks…May 7 – details in the gym. We need to register this week. Remember, X% x Y reps x Z sets DAY 1 Snatch 75% X 1 X 5 Clean & jerk 75% x 1 x 5 Front squat 75% x 2 x 3 DAY 2 [...]

DAY 1 Front squat 85% x 3 x 5 Clean Pull – Work up to 105% x 1 – keep number of sets low on the way up Push press 5 x 1 – add weight from last week, but should be clear of struggle on any reps DAY 2 Snatch – medium weight 5 [...]

DAY 1 Back squat 83% x 3 x 5 Snatch Deadlift – work up to 110% x 3 x 3 Push Press 5 x 3 – try to increase the load from last week DAY 2 Muscle snatch + snatch balance 2(1 + 1) x 5 – heaviest you can manage Power clean + jerk [...]

DAY 1 Front squat 80% x 3 x 5 Clean deadlift triples up to 100% x 3 (% of clean) Push press 5 x 3 – try to increase load from last week DAY 2 Muscle clean + tall clean 1 + 1 x 5 – speed and tight technique Push jerk + split jerk [...]

This is the first of 16 weeks of competition training for the weightlifting team. It is a 5 day program. The most important days are 1, 3 and 5. Days 2 and 4 are the days you may omit if you can only train 3 days a week. 5 is preferable…obviously. Rest days will work [...]

Weightlifting WOD coming soon. Interested in the CrossFit WOD? Click the “CrossFit” Tab above!