Wednesday January 9th 2013 O-Lifting Week 9


Front Squat 5×3 @ 86% Rest 90sec

Snatch Balance 5×1 work up to a max



Snatch and Clean and Jerk Ladder

Male: 105-115-125-135-145-155-165-175-185-195-185-175-165-155-145-135-125-115-105

Female: 75-80-85-90-95-100-105-110-115-120-115-110-105-100-95-90-85-80-75

Then 50 Pull-Ups For Time:

Every 30sec you have to snatch and Clean and Jerk the weight, moving up in the ladder and then back down for 10min.  They can be power or squat.  You only get 1 attempt at each movement.  If you fail to complete the lift in the desired amount of time, if you fail an attempt, or opt out of trying to lift due to heaviness of the weight then at the end of the ladder you have to perform 3 additional pull-ups, on top of the 50, for every non completed rep.  For example if I miss 10 lifts total I have to perform 80 pull-ups.