Wednesday October 2nd 2013 O-Lifting Week 3 Day 6

Essentials:
Skill

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 3x3BAR

Power Jerk 3×3BAR

Split walk outs to proper position 2×5

Split Jerk 3×2BAR

Strength
A1. Dumb Bell Push Press 3×10, Heavy as Possible, Rest 30sec
A2. Dumb Bell Turkish Get Up, 3×2 each arm, Heavy as possible, Rest 30sec
A3. Single arm Plank Hold, Accumulate 30sec each side x 3, Rest 3min

Fitness/Performance:
Skill

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@85/60

Power Jerk 3×3@85/60

Split walk outs to proper position 2×5

Split Jerk 3×2@85/60

Strength
A1. Dumb Bell or Kettle Bell Push Press 3×5, Heavy as Possible, Rest 30sec
A2. Dumb Bell Turkish Get Up, 3×3 each arm, Heavy as possible, Rest 30sec
A3. Nose to Wall Hand Stand Hold, Accumulate 60sec x 3, Rest 3min