October 6th 2013 O-Lifting Week 8 Day 16

Essentials

A.SPU warm Up (5 reps per)

B.3 position Power snatch From Hang (lap+Just above knee+just below knee)
5×3, 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
5×2-4reps @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.3 Position Snatch From Hang (lap+Just above the knee+just below knee)
5×3, light load (40-60%), Rest 90sec

C1.Snatch Pulls+Snatch RDL
3×1+2 100% 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 5 back squats @ 80% of max for 6 sets (12min).

Performance

A.SPU warm Up (5 reps per)

B.3 Position Snatch From Hang (lap+just above knee+just below knee)
5×3, moderate load (60-80%), Rest 90sec

C1.Snatch Pull+Reverse Snatch Pull
3×1+1 110%, 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 6 back squats @ 80% of max for 6 sets (12min).