Wednesday, June 20th, 2012 O-Lifting


Clean From High Blocks+Jerk 5×2+1 60-70% Rest 60sec

*If at any point in time you are looking or felling like the lift is not fast and smooth with near flawless technique then you have gone to heavy.*

Clean Pulls 3×3 105%+ or heavier than last week.  The bar speed should look the same as if it was 75%.  If it isn’t then lower the weight. Rest 45sec

Back Squat (5×60%, 5×65%, 4×70%, 3×80%, 3×87%) Rest 90sec



5 Rounds Each For Time:

4 Dead Lifts 315/205

8 Wall Balls 20/15

12 Toes to Bar

Rest 60sec