Monday September 16th 2013 O-Lifting Week 1 Day 1

Essentials:
Skill

SPU Warm Up (PVC)

Snatch BNPP(3sec pause) 3×6 BAR

Power Drop Snatch 3×3 BAR

Muscle Snatch 3×3 BAR

Power SPU 3×3 BAR

Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee

Strength

A1. Dumb bell step ups 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec

Fitness:
Skill

SPU Warm Up (PVC)

Snatch BNPP+OH Squat(3sec pause /squat) 3×3+3 BAR

Drop Snatch 3×3 BAR

Muscle Snatch 3×3 BAR

SPU 3×3 BAR

Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee

Strength

A1. Bar bell step ups 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec

Performance:
Skill

SPU Warm Up (PVC)

Snatch BNPP+OH Squat(3sec pause /squat) 3×3+3 BAR

Drop Snatch 3×3 BAR

Muscle Snatch 3×3 BAR

SPU 3×3 BAR

Snatch RDL+ RDL into shrug on toes 3x(3+3) BAR Stay above the knee

Strength

A1. Bar bell step ups in front Rack 3×3 each leg heavy as possible rest 60 sec
A2. Dumb Bell or Kettle Bell Single Leg RDL 3×5 each leg heavy as possible rest 60sec