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Wednesday April 10th 2013 O-Lifting Week 9

Strength Front Squat 5@65% 4@75% 4@80% 4@85% Power Clean + Hang Clean + Push Jerk 1+1+1@ 55% 1+1+1@ 60% 1+1+1@ 65% Hang Clean + Clean + Jerk 1+1+1@ 70% 1+1+1@75% 1+1+1@80% Clean and Jerk 1@85% 1@90% 1@75% Clean Pulls 3×4@110% -THEN- Conditioning 5 Rounds Each For Time: 100meter sprint Rest by walking slowly back to […]

Tuesday 4.9.13

Benchmark Day 2 Here’s a hint: wear shoes you can run in.

Monday April 8th 2013 O-Lifting Week 9

Strength Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% Muscle Snatch 3@35% 3@40% 3@45% Power Snatch + Hang Snatch 1+1@60% 1+1@65% 1+1@70% Hang Snatch + Snatch 1+1@75% 1+1@80% 1+1@85% Snatch 3×1@90% -THEN- Conditioning 5 Rounds Each For Time: 7 Double Over Hand Dead Lifts 225/155 7 Burpees Rest 1min

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