Wednesday October 16th 2013 O-Lifting Week 5 day 10

Essentials

A. CPU warm up (5reps each movement)

B. High hang power clean(from Lap)
5×3 @light load, rest 60sec

C. Clean RDL above knee
6×3, 50% of DL, rest 60sec

D1. Front squat
4×5@60% or 50% of BS
Tempo 42×1, rest 90sec
D2. Push Press
4×3, hold over head position for 3 sec on every rep, 60-70% of press, rest 90sec

Fitness

A. CPU warm up (5reps each movement)

B. High hang squat clean(from Lap)
5×3 @40-60%, rest 60sec

C1. Clean RDL above knee
3×3, +100% of clean, rest 60sec
C2. Clean lift Offs stay below knee
3×3, 80-100% of clean, rest 60sec

D1. Front squat
6@60%
4@70%
2@80%
4@75%
2@82.5%
Tempo 42×1, rest 90sec
D2. Push Press
4×3, hold over head position for 3 sec on every rep, 100-115% of press, rest 90sec

Performance

A. CPU warm up (5reps each movement)

B. High hang squat clean(from Lap)
5×3 @60-80%, rest 60sec

C1. Clean RDL above knee
3×3, +100% of clean, rest 60sec
C2. Clean lift Offs stay below knee
3×3, 100% of clean, rest 60sec

D1. Front squat
6@60%
4@70%
2@80%
4@75%
2@82.5%
Tempo 42×1, rest 90sec
D2. Push Press
4×3, hold over head position for 3 sec on every rep, HAP, rest 90sec