Wednesday November 13th 2013 O-Lifting Week 9 Day 18

Essentials:
A. CPU Warm Up (3 reps each)

B. Take 4 sets or less to build up to a heavy RDL above the knee

C. Hang Squat clean from above the knee
2@60%
2@65%
1@70%
1@+75%
Rest 90 sec

D. Power Clean and Split Jerk
Take 85% of you last lift from B. and perform 1 rep every 90sec for 6 reps

E. Front squat
5×2
Rest 90sec

Fitness:
A. CPU Warm Up (3 reps each)

B. Take 4 sets or less to build up to a heavy RDL above the knee

C. Hang Squat clean from above the knee
2@65-75%
2@75-80%
1@80-85%
1@+85%
Rest 90 sec

D. Power Clean and Split Jerk
Take 85% of you last lift from B. and perform 1 rep every 90sec for 6 reps

E. Front squat
6@65%
4@75%
2@85%
4@75%
2@87.5%
Rest 90sec

Performance:
A. CPU Warm Up (3 reps each)

B. Take 4 sets or less to build up to a heavy RDL above the knee

C. Hang Squat clean from above the knee
2@65-75%
2@75-80%
1@80-85%
1@+90%
Rest 90 sec

D. Power Clean and Split Jerk
Take 90% of you last lift from B. and perform 1 rep every 90sec for 6 reps

E. Front squat
6@65%
4@75%
2@85%
4@75%
2@90%
Rest 90sec