Monday December 2nd 2013 O-Lifting Week 12 Day 23

Essentials:

SPU Warm Up x 3 each

Back Squat 1 RM Test 15min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
Power Snatch from High Hang x3@45%
Rest 2min
OTM 5min
Snatch RDL x5@105%
Rest 3min
OTM 5min
Power Clean from High Hang x3@50%
Rest 2min
OTM 5min
Push Press x3@50%

Fitness:

SPU Warm Up x 3 each

Back Squat 1 RM Test 15min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
Snatch from High Hang x3@45%
Rest 2min
OTM 5min
Snatch RDL x5@105%
Rest 3min
OTM 5min
Clean from High Hang x3@50%
Rest 2min
OTM 5min
Split Jerk x3@50%

Performance:

SPU Warm Up x 3 each

Back Squat 1 RM Test 15min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
Snatch from High Hang x3@55%
Rest 2min
OTM 5min
Snatch RDL x5@105%
Rest 3min
OTM 5min
Clean from High Hang x3@60%
Rest 2min
OTM 5min
Split Jerk x3@60%