Wednesday October 9th 2013 O-Lifting Week 4 Day 8

Essentials
Skill

CPU Warm up (BAR)

Power CPU 3×3 BAR

Power Clean from Lap 2×3 BAR

Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee

Hang power Clean 2×3 BAR stay above the knee with vertical shin

Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom

Strength

A1. Bar bell step ups 3×8 each leg rest 30sec between leg, rest 45sec
A2. Clean RDL 40% of DL 3×5 Rest 45sec
A3. Good mornings 3×8 45/35 rest 2min

Fitness/Performance:
Skill

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

Front Squat 3×2 95/75 with a 3sec pause at rock bottom

Strength

A1. Bar bell step ups in Front rack 3×5 each leg rest 30sec between leg, rest 45sec
A2. Clean RDL 50% of DL 3×5 Rest 45sec
A3. Clean Lift Offs 50% of DL 3×5 Rest 2min