Monday February 11th 2013 O-Lifting Week 1

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 are loads done to get better at the form still but also build strength
Heavy loads are 85%+, these loads are purely to get stronger at the movement , not form.*


OTM 8min
8 Kettle Bell Hang Snatches each arm 55/35