Wednesday, December 26th, 2012 Week 8
Strength
Front Squat
Snatch Complex OTM
Clean Complex OTM
-THEN-
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Wednesday December 19th, 2012 O-Lifting Week 7
Strength
1. Front Squat
2a. Snatch Balance 3
2b. Snatch Pulls
3. Snatch
-THEN-
Monday, December 17th, 2012 O-Lifting Week 7
Strength 1. Back Squat 10×2 @90% Rest 90sec 2. 3 Position Clean (Low to High) 7×1 Moderate weight (60-80%) Rest 60sec 3a. Split Jerk 7×1 Moderate weight Rest 60sec 3b. Clean Pulls 3@100% – 5@95% – 7@90% -THEN- Conditioning 5 Rounds For Time: 5 Bench Press 205/115 5 Power Clean 205/115
Wednesday, December 12th 2012 O-Lifting Week 6…(12-12-12)
Strength Front Squat 5×3 @ 95% Rest 2min Jerk Balance 5×1 75, 80, 85, 90, 92% of Jerk Rest 90sec Shankle Complex (1 Dead Lift – 3 Hang Pulls – 1 Hang Squat Clean – 2 Jerks) 3×1 Climb to the top end of Moderate ~80% Rest 90sec -THEN- Conditioning 12min AMRAP 12 Burpees 12 […]
Monday, December 10th, 2012 O-Lifting Week 6
Strength Back Squat 5×3 @87% Rest 90sec – Perform 5 Strict C2B Pull-Ups during the rest time 3 Pause Snatch 5×2 Moderate , 90sec rest – These are not touch and go Snatch Pulls 3×3 @107% -THEN- Conditioning OTM 5 Min 7 Push Press 115/75 OTM 5min 3 High Hang Power Snatch 135/95 OTM 5min […]
Wednesday, December 5th, 2012 O-Lifting Week 5
Strength
Front Squat
Snatch Balance
3 Position Snatch
Snatch Pulls
-THEN-
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Monday, December 3rd, 2012 O-Lifting Week 5
Strength
Clean and Jerk From Blocks at Hip Height
Clean Pull Complex
Back Squats
-Then-
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Wednesday November 28th, 2012 O-Lifting Week 4
Strength
Clean Complex
Front Squat
Split Press
-Then-
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Monday November 26th, 2012 O-Lifting Week 4-
Strength
3 Position Snatch.
Snatch From Blocks Just Below the Knee
Back Squat
Snatch Pulls
-THEN-
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Wednesday November 21st, 2012 O-Lifting Week 3
Strength
Muscle Clean + Front Squat + Push Jerk
Clean From Blocks Just above the Knee
Front Squat
Push-Ups
-THEN-
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