Wednesday October 23rd 2013 O-Lifting Week 6 Day 12
Essentials A.SPU warm Up (5 reps per) B.Power snatch From Hang (Just above knee) 5×5, light load (40-60%), Rest 90sec C1.Snatch Grip RDL above knee+ Shrug and toes 6×5 moderate load (60-80%) rest 1min D. Back squat 5×6-4 reps @33×1, rest 2min Then On the 2min perform 7 back squats @ light load for 6 […]
Monday October 21st 2013 O-Lifting Week6 Day 11
Essentials A. CPU Warm Up (5Reps each) B. Hang Power clean(from just above the knee) 5×3 @40-60%, rest 60sec C1. Russian KBS 3×10-12, HAP, rest 60sec C2. Clean RDL stay above knee 3×3, 80-100% of clean, rest 60sec D1. Front squat 4×5@65% or 55% of BS Tempo 42×1, rest 90sec D2. Push Press 4×3, hold […]
Wednesday October 16th 2013 O-Lifting Week 5 day 10
Essentials A. CPU warm up (5reps each movement) B. High hang power clean(from Lap) 5×3 @light load, rest 60sec C. Clean RDL above knee 6×3, 50% of DL, rest 60sec D1. Front squat 4×5@60% or 50% of BS Tempo 42×1, rest 90sec D2. Push Press 4×3, hold over head position for 3 sec on every […]
Monday October 14th 2013 O-Lifting Week 5 Day 9
Essentials A.SPU warm Up (5 reps per) B.Power snatch From High Hang (Lap) 5×5, light load (40-60%), Rest 90sec C1.Snatch Grip RDL above knee 6×5 moderate load (60-80%) rest 1min D. Back squat 5×7-5 reps @33×1, rest 2min Then On the 2min perform 8 back squats @ light load for 6 sets (12min). Fitness A.SPU […]
Wednesday October 9th 2013 O-Lifting Week 4 Day 8
Essentials Skill CPU Warm up (BAR) Power CPU 3×3 BAR Power Clean from Lap 2×3 BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang power Clean 2×3 BAR stay above the knee with vertical shin Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom Strength A1. Bar bell step ups […]
Monday October 7th 2013 O-Lifting Week 4 Day 7
Essentials: Skill SPU Warm Up (PVC) Snatch BNPP(3sec pause) 3×6 BAR Power Drop Snatch 3×3 BAR Muscle Snatch 3×3 BAR Power SPU 3×3 BAR Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee Strength A1. Bulgarian Split Squat 3×8 each leg, 20/15, Rest 30sec between legs, Rest 1min between movements A2. […]
Wednesday October 2nd 2013 O-Lifting Week 3 Day 6
Essentials: Skill Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 3x3BAR Power Jerk 3×3BAR Split walk outs to proper position 2×5 Split Jerk 3×2BAR Strength A1. Dumb Bell Push Press 3×10, Heavy […]
Monday September 30th 2013 O-Lifting Week 3 day 5
Essentials Skill CPU Warm up (BAR) Power CPU 3×3 BAR Power Clean from Lap 2×3 BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang power Clean 2×3 BAR stay above the knee with vertical shin Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom Strength A1. DB Bulgarian Split Squat […]
Wednesday September 25th 2013 O-Lifting Week 2 Day 4
Essentials: Skill SPU Warm Up (PVC) Snatch BNPP(3sec pause) 3×6 BAR Power Drop Snatch 3×3 BAR Muscle Snatch 3×3 BAR Power SPU 3×3 BAR Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee Strength A1. Dumb Bell step Up x10 each leg x4 rest 30sec A2. 1 Arm Plank Hold 20sec […]
Monday September 23rd 2013 O-Lifting Week 2 day 3
Essentials: Skill Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 3x3BAR Power Jerk 3×3BAR Split walk outs to proper position 2×5 Split Jerk 3×2BAR Strength OTM Min 1,4,7 – DB split Press […]