Wednesday March 13th 2013 O-Lifting Week 5

Strength Front Squat 5@70% 4@80% 3@85% 3@90% Hang Power Clean 3×10 OTM@55% 3×7 OTM@65% 3×4 OTM@75% *Percentages are based off best squat clean.* Push Press + Push Jerk 10×3+3 OTM@50% of best Jerk -THEN- Conditioning 21-15-9 Bar Bell Jump Squats 75/45 Sit-ups Burpees

Monday March 11th 2013 O-Lifting Week 5

Strength Back Squat 8@65% 6@75% 4@85% 4@90% Rest 2min Power Snatch 3×8 OTM @ 50% 3×6 OTM @ 60% 3×4 OTM @ 70% All TnG Behind the Neck Push Press 5×1 work up to heavy but not maximal then take 70% and do a max rep set of regular push press. -THEN- Conditioning AMRAP 5min […]

Wednesday March 6th 2013 O-Lifting Week 4

Strength Back Squat 8@65% 8@70% 6@80% 6@85% High hang vertical snatch 5×1 Light to Moderate load build up OT 90sec Pressing Snatch+Drop Snatch+Snatch Balance 5×1 OTM Light with lots of speed Snatch Dead Lift 3×3 100% of snatch -THEN- Conditioning Each movement for time: 20 Burpees to a target 6in above reach Rest 1min 10 […]

Monday March 4th 2013 O-Lifting Week 4

Strength Front Squat 5@70% 5@75% 5@80% 5@85% Rest 90sec Clean from Blocks Just above the knees + Push Jerk 5×3+2 light to moderate (40-75%) build up OT 2min 3 position Clean Pulls @ 100% of clean 5×1 OT 90sec -THEN- Conditioning 3min AMRAP Hand Stand Push-ups 2min AMRAP Hand Release Burpees 1min AMRAP Pull-Ups

Wednesday February 27th 2013 O-Lifting Week 3

Strength Front Squat 5@60% 5@70% 5@75% 5@80% 3 Position Hang Clean 5×1 light load OT 90sec Push Jerk + Split Jerk 5×2+2 light load OT 90sec Floating Clean Pulls 3x3Heavy load OT 2min -THEN- Conditioning 21-15-9 Double Kettle Bell Clean and Jerk 35/25 Dips Row 250meters Between each Round

Monday February 25th 2013 O-Lifting Week 3

Strength Back Squat 8@65% 8@70% 6@80% 6@85% High Hang Snatch 5×3 OT 90sec Light load Snatch Balance 5×3 light to moderate load Rest 60sec Snatch Pulls 5×3 OT 90sec Heavy load ~90-105% of Snatch -THEN- Conditioning 3 Rounds: 2 min AMRAP 5 Power Snatches 75/55 10 Double Unders *Rest 1 Min between rounds*

Wednesday February 20th 2013 O-Lifting Week 2

Strength Back Squat 10@60% 8@70% 8@75% 8@80% Snatch from blocks at hip hight 5×3 @ light form work rest 45sec Drop Snatch 3×3 @ light form work rest 45sec BN Snatch grip Push Press 3×3 @ Moderate load Rest 60sec -THEN- Conditioning AMRAP 5min 5 UB Over Head Squats 95/65 5 Burpees * If you […]

Monday February 18th 2013 O-Lifting Week 2

Strength Front Squat 1×5@60% 1×5@65% 2×5@70% High Hang Clean 5×3 light form work Rest 45sec Flat Footed Push Jerk 5×3 light form work Rest 45 sec Hang Clean pulls from just above the knee 3×5 heavy as possible Rest 60sec -THEN- Conditioning 3 Rounds not For time: Max rep DeadLift @ 1.25 body weight Max […]

Wednesday February 13th 2013 O-Lifting Week1

Strength Front Squat 1×5@60% 3×5@70% Clean From High Blocks at Hip Hight 7×3 @ light load Rest 60sec Jerk Balance 7×3 @ light load Rest 60sec -THEN- Conditioning Superset not for time: Split Press 3×10 RDL 3×15 Double KB front rack step back lunges 3×20 Max effort handstand hold x3 *Rest 2min after each whole […]

Monday February 11th 2013 O-Lifting Week 1

Strength Back Squat 1×10@60% 1×8@70% 1×6@75% 1×4@80% Snatch from high blocks at hip hight 7×3 @ light load Rest 60sec Pressing Snatch 5×3 @ light load Rest 60sec Push Press 3×5 @ Heavy as Possible Rest 90sec *light loads should be 60% or less, these are form work loads Moderate loads are from 60-85%, these […]