Monday November 18th 2013 O-Lifting Week 10 Day 19

Essentials:

A.SPU Warm Up (3 each)

B. Over Head Squat
Work on form with either bar bell or very light load for 4 sets of 3 reps. Elevate heals if needed

C. Hang Power Snatch
2@50%
2@55%
1@60%
1@65%
1@75%
Rest 2min Between Sets

D. Hang Power Clean
2@50%
2@60%
1@65%
1@70%
1@+75%
Rest 2min Between Sets

E. Push Press
3×2@ 75%
Rest 90sec

F. Front squat
5×2, 5 more lbs than last week
Rest 2min

Fitness:
A. SPU Warm Up (3 each)

B. Over Head Squat
Build to a heavy but fast and solid single in 4 or less sets

C. Snatch
2@65%
2@75%
1@85%
1@90%
1@+90%
Rest 2min Between Sets

D. Clean
2@65%
2@75%
1@85%
1@90%
1@+90%
Rest 2min Between Sets

E. Jerk
3×2@ 75%
Rest 90sec

F. Front squat
6@65%
4@75%
2@87.5%
4@80%
2@90%
Rest 2min

Performance:
A. SPU Warm Up (3 each)

B. Over Head Squat
Build to a heavy but fast and solid single in 4 or less sets

C. Snatch
2@65%
2@75%
1@85%
1@90%
1@+95%
Rest 2min Between Sets

D. Clean
2@65%
2@75%
1@85%
1@90%
1@+95%
Rest 2min Between Sets

E. Jerk
3×2@ 80%
Rest 90sec

F. Front squat
6@65%
4@75%
2@87.5%
4@80%
2@92.5%
Rest 2min