Wednesday May 22nd 2013 O-Lifting
Strength Behind the Neck Press + OH Squat 2x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 2×3 BAR Push Press 5@BAR 2×3@50% Power Jerk 2×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@65% with a 3 sec pause […]
Monday May 20th 2013 O-Lifting Week 3
Strength SPU Warm Up (BAR) 7reps each movement Drop Snatch 2×3 BAR Snatch From Lap 2x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 2x(2+2) BAR Stay above the knee Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR Snatch Lift Off 2×3 65% of Snatch, pause at knee for 3sec SLO […]
Wednesday May 15th 2013 O-Lifting Week 2
Strength SPU Warm Up (BAR) 7reps each movement Drop Snatch 3×3 BAR Snatch From Lap 2x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 2x(3+3) BAR Stay above the knee Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR Snatch Lift Off 3×3 65% of Snatch, pause at knee for 3sec SLO […]
Monday May 13th 2013 O-Lifting Week 2
Strength 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 5@BAR 2×3@50% Power Jerk 3×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@63% with a 3 sec pause […]
Wednesday May 8th 2013 O-Lifting Week 1
Strength CPU Warm up (BAR) CPU 3×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin Clean Lift Off 3×3 @50% of Clean CLO into RDL shrug/toes 3×3 @50% of Clean Front Squat […]
Monday May 6th 2013 O-Lifting week 1
Strength SPU Warm Up (PVC) Snatch BNPP+OH Squat(3sec pause /squat) 3×5+5 BAR Drop Snatch 3×5 BAR Snatch Shrug + Lean Back 3×10 BAR Muscle Snatch 3×5 BAR SPU 3×5 BAR Snatch From Lap 3x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 3x(5+5) BAR Stay above the knee Hang Snatch (above Knee/vertical […]
Wednesday May 1st 2013 O-Lifting Week 12
Strength Hang Snatch from lap 3x(1 Power +2 full) 40% hang Snatch from above knees 3x(1 Power + 2 Full) @40% Snatch competition style 10min to warm up Then Each person has 3 lifts with 2 min to load the bar and complete the lift. Only 1 attempt is allowed in the 2 min. Once […]
Monday April 29th 2013 O-Lifting Week 12
Strength Hang clean from lap + hang clean from above knees 3×1+1@40% Power Jerk + split Jerk 3×1+1@40% Clean and Jerk competition style 10min to warm up Then Each person has 3 lifts with 2 min to load the bar and complete the lift. Only 1 attempt is allowed in the 2 min. Once you […]
Wednesday April 24th 2013 O-Lifting Week 11
Strength OTM Power clean + Clean 5×1+2 @ 50% 3sec pause on each squat Front Squat 5@60% 5@70% 5@75% 5@75% 15min to find 1 rm Jerk any style -THEN- Conditioning 5 Rounds Each For Time: 2 Strict Pull-ups 4 Thrusters 135/95 8 Burpees Rest 90sec
Monday April 22nd 2013 O-Lifting Week 11
Strength Power Snatch + Snatch Balance with a 5 sec pause in the squat @ 50% OTM 6min 15 min to find a 1 RM Snatch For the day Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% 1@103% -THEN- Conditioning Take 75% of the snatch from above and do 10 for time Rest 2min Take 65% […]