Monday June 24th 2013 O-Lifting Week 7


CPU Warm Up (BAR 5reps each)

Front Squat
4×3 moving from light up to moderate load
1×3 at a heavy load, 5lbs heavier than last week

Clean Lift Off + Clean From Knee OTM 10min – First 3 sets at 40-50% then the next 7 sets increase weight but priority should be mechanics and bar speed

Super Set
Push Press 3×3 Heavy as Possible
Clean Grip RDL to Knee 3×3 100%+ of clean



15-10-5 for time:
Squat Clean 50-60%
Push Up with a 4″ def.