Olympic Lifting WOD

Monday July 1st 2013 O-Lifting

Strength Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 5lbs heavier than last week *If you didn’t get all 5 from last week then keep it at the same weight from last week and try for 5 again.* SPU Warm Up (Bar 5 reps each)

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Monday June 10th 2013 O-Lifting Week 5

Strength CPU Warm Up(5 each) Super Set Clean RDL to Knee 3×3 70-100% Rest 30sec Power Jerk 3×3 70-100% Rest 1min 2 Position Clean (Knee-Lap) OT2min for 10min 50-80% build up but mechanics come before weight Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 Heavy

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Monday June 3rd 2013 O-Lifting Week 4

Strength CPU Warm up (BAR) (7reps each movement) CPU 2×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin CLO into RDL shrug/toes 2×3 @50% of Clean Back Squat 3×5 @70% with a

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Wednesday May 29th 2013 O-Lifting Week 4

Strength CPU Warm up (BAR) (7reps each movement) CPU 2×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin CLO into RDL shrug/toes 2×3 @50% of Clean Front Squat 3×2 @70% with a

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Wednesday May 22nd 2013 O-Lifting

Strength Behind the Neck Press + OH Squat 2x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 2×3 BAR Push Press 5@BAR 2×3@50% Power Jerk 2×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@65% with a 3 sec pause

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Monday May 20th 2013 O-Lifting Week 3

Strength SPU Warm Up (BAR) 7reps each movement Drop Snatch 2×3 BAR Snatch From Lap 2x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 2x(2+2) BAR Stay above the knee Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR Snatch Lift Off 2×3 65% of Snatch, pause at knee for 3sec SLO

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Monday May 13th 2013 O-Lifting Week 2

Strength Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 5@BAR 2×3@50% Power Jerk 3×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@63% with a 3 sec pause

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Wednesday May 8th 2013 O-Lifting Week 1

Strength CPU Warm up (BAR) CPU 3×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin Clean Lift Off 3×3 @50% of Clean CLO into RDL shrug/toes 3×3 @50% of Clean Front Squat

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