November 11th 2013 O-Lifing Week 9 Day 17

Essentials:

A. SPU warm Up (3 rep each)

B. In 4 sets perform OH squat single at a light weight.

C. Hang Power Snatch from above knee
2@65%
2@75%
1@80%
1@82%
Rest 90 sec

Take 80% of your last lift from above and perform 7 power snatch singles from the ground with 2 min rest between

D. Back squat
5@60%
3@70%
1@80%
3@75%
1@85%
, rest 2min

Then

On the 3min perform 4 back squats @ 5lbs heavier than last week for 4 sets (12min).

Fitness:

A. SPU warm Up (3 rep each)

B. In 4 sets or less work up to a heavy but fast OH squat single.

C. Hang squat Snatch from above knee
2@65-75%
2@75-80%
1@80%
1@80-90%
Rest 90 sec

Take 90% of your last lift from above and perform 7 squat snatch singles from the ground with 2 min rest between

D. Back squat
5@75%
3@80%
1@85%
3@85%
1@90%
, rest 2min

Then

On the 3min perform 4 back squats @ 85% of max for 4 sets (12min).

Performance:

A. SPU warm Up (3 rep each)

B. In 4 sets or less work up to a heavy but fast OH squat single.

C. Hang squat Snatch from above knee
2@75%
2@80%
1@85%
1@85-95%
Rest 90 sec

Take 90% of your last lift from above and perform 7 squat snatch singles from the ground with 2 min rest between

D. Back squat
5@75%
3@80%
1@85%
3@85%
1@90%
, rest 2min

Then

On the 3min perform 5 back squats @ 85% of max for 4 sets (12min).