Monday October 21st 2013 O-Lifting Week6 Day 11

Essentials

A. CPU Warm Up (5Reps each)

B. Hang Power clean(from just above the knee)
5×3 @40-60%, rest 60sec

C1. Russian KBS
3×10-12, HAP, rest 60sec
C2. Clean RDL stay above knee
3×3, 80-100% of clean, rest 60sec

D1. Front squat
4×5@65% or 55% of BS
Tempo 42×1, rest 90sec
D2. Push Press
4×3, hold over head position for 3 sec on every rep, 5lb more than last week, rest 90sec

Fitness

A. CPU Warm Up (5Reps each)

B. Hang squat clean(from just above the knee)
5×3 @40-60%, rest 60sec

C1. Clean Pulls 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@62.5%
4@72.5%
2@82.5%
4@77.5%
2@82.5%
Tempo 42×1, rest 90sec
D2. Push Jerk
4×3, hold over head position for 3 sec on every rep, 115-125% of press, rest 90sec

Performance

A. CPU Warm Up (5Reps each)

B. Hang squat clean(from just above the knee)
5×3 @60-80%, rest 60sec

C1. Clean Pulls above knee
3×3, 120% of clean, rest 60sec
C2. Clean lift Offs stay below knee
3×3, 120% of clean, rest 60sec

D1. Front squat
6@62.5%
4@72.5%
2@82.5%
4@77.5%
2@82.5%
Tempo 42×1, rest 90sec
D2. Push Jerk
4×3, hold over head position for 3 sec on every rep, HAP, rest 90sec