Monday, November 12, 2012 O-Lifting Week 2


1. Pausing Bear Complex (1 Squat Clean pause 5 sec at bottom + 1 Push Press + 1 Back Squat pause 5 sec at the Bottom + 1 Back Push Press)  5×2 Light, Rest 60sec

*Note on this complex a Power Clean to Front Squat is not except-able,  neither is coming out of each squat into a thruster.  You must stand with each squat and then separately initiate the Push presses.  THIS IS SOME WHAT OF A WARM UP SO KEEP IT LIGHT!!!!!*

2. Clean From Blocks at Hips 4×2 Light, Rest 45sec

3. Split Press 3×5 Heavy, Rest 90sec – This should be in a picture perfect receiving split with no torso movement what so ever

4. High Bar Back Squat 5×3 @ 78%, Rest 90sec



3 Rounds For Total Reps of each:

1min Max Rep HSPU

1min Rest

1min Max Rep 1 Arm KB Snatch 55/35 alternating each rep

1min Rest

1min Max Rep D.U.

1min Rest