Please enable javascript, or click here to visit my ecommerce web site powered by Shopify.

Wright Performance is a world-class training program based on sports science

Fill in this form and we’ll get in touch

  • WL WOD – April 23, 2014 – Wednesday

    Weightlifting Workout of the Day

    I recently stumbled across this old video of Ronnie Coleman just doing his thing and deadlifting 800# for a double; this guy still amazes me

    Presses
    Behind-the-neck strict press (snatch grip): 5×5 AHAP

    Pulls
    Snatch grip RDL @ 30×1 tempo: 7×3 @ 110% of 1RM snatch

    Accessory Work
    1a) Lateral raises: 4×12 AHAP, alternating with
    1b) Supinated bent-over rows: 4×12 heavy
    2a) Dumbbell bench press: 4×12 heavy, alternating with
    2b) Renegade rows on dumbbells: 4×5 heavier than last week

  • WOD – April 23, 2014 – Wednesday

    Workout of the Day

    Reposting this recent video of Drew crushing a big thruster PR from the floor

    Gymnastics
    4 sets NOT for time of:
    1) 30-45 second L-sit hold
    2) Handstand walk 90 seconds
    3) 2-4 Skin-the-cats

    Strength
    EMOTM for 10 minutes (5 sets):
    3 Weighted pull-ups AHAP

    Work Capacity
    For the following, rotate from one station to the next with a 45s rest between stations. You will perform each station a total of 3 times.

    3 total sets:
    a) Max strict dips
    b) 15/12 Cal on AD
    c) 30 DB Snatch alternating as fast as possibe (70#/50# — alternate arms until you have done 15 reps on ea arm)
    d) 10 Front-racked step-ups alternating legs (20″ — heaviest possible)
    * Rest 90 seconds after finishing exercise D before moving back to exercise A

    Accessory Work
    a) Lateral plate raises: 4×10 alternating with
    b) Weighted back extensions: 4×10

  • WL WOD – April 22, 2014 – Tuesday

    Weightlifting Workout of the Day

    alexey_lovchev_snatchcomparison

    A comparison of a 197kg and 205kg snatch performed by Alexey Lovchev at the 2014 European Championships

    Barbell Yoga
    Push press + squat jerk (from racks), 2+2: 5×1 AHAP

    Classic Lifts
    1) Tall clean (from just below hip crease) + low hang clean (just below knees), 2+1: 1×1 @ 70%, 3×1 @ 75%, 1×1 @ 80%
    2) Pause jerk (3-second pause in dip): 1×2 @ 75%, 3×2 @ 80%, 1×2 @ 85%

    Pulls
    Clean pull + clean pull from just below knees, 2+2: 5×1 @ 107%

    Presses
    Push press: 8×2 @ 82-85% of C&J

  • Remote coaching and personal programming
  • Daily video feedback/analysis
  • Daily check-ins/program review
  • One day intensive or specialty seminars
  • Instruction on Olympic lifts/CrossFit skills
  • Hands-on practice and feedback

CFM_Logo-300x95

More seminars coming in 2014, stay tuned!