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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 […]

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