Wednesday, May 16th, 2012 O-Lifting


Hang Snatch Just above the Knee 5×2 75% Rest 90sec

Power Clean + Push Jerk 5×5 Rest 45sec

Front Squat 5×5 (65%/70%/75%/HAP/HAP) Rest 90sec

*Note* For the power clean + push jerk 1 rep is one of each.  The weight should be done with something you can tap and go, go right into the push jerk after receiving the bar and not slow down(No pauses anywhere).  Form should be beautiful.  If you get sloppy stop mid set, lower the weight, and start over.

Strength Conditioning

1.Hand Stand Push-Ups M.E. Rest 3min

2a. Speed Dead Lifts 2×20 @ 225 Rest 30sec

2b. Strict Pull-Ups 2xM.E. Rest 30sec

3a. TGU 2x3R/3L @ 55 Rest 30sec

3b. KB OHS 2x 10R/10L @ 55 Rest 30sec

4. Push-Ups M.E.

*Note* This is performed as one continuous flow with no more rest time than said…   1-2a-2b-2a-2b-3a-3b-3a-3b-4