Monday October 28th 2013 O-Lifting Week 7 Day 13

Essentials

A.SPU warm Up (5 reps per)

B.2 position Power snatch From Hang (lap+Just above knee)
7×2, light load (40-60%), Rest 90sec

C.Snatch Grip RDL above knee @ tempo 33×1
6×5 moderate load (60-80%) rest 1min

D. Back squat
5×3-5 reps @33×1, rest 2min

Then

On the 2min perform 7 back squats @ light load for 6 sets (12min)(5lbs more than last week)

Fitness

A.SPU warm Up (5 reps per)

B.2 Position Snatch From Hang (lap+Just above the knee)
7×2, light load (40-60%), Rest 90sec

C1.Snatch Pulls
3×3 100% of snatch, rest 1min
C2. Snatch Balance
3×3 light load (40-60%), rest 1min

D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min

Then

On the 2min perform 6 back squats @ 75% of max for 6 sets (12min).

Performance

A.SPU warm Up (5 reps per)

B.2 Position Snatch From Hang (lap+just above knee)
7×2, moderate load (60-80%), Rest 90sec

C1.Snatch Pull
3×3 110%, rest 1min
C2. Snatch Balance
3×3 90-100% of snatch, rest 1min

D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min

Then

On the 2min perform 7 back squats @ 75% of max for 6 sets (12min).