Essentials: SPU Warm Up x 3 each Front Squat 1 RM Test 15-20min time cap Suggested build up 5@60% 3@70% 1@80% 1@90% 1@95-100% 1@+100% OTM 5min OH Squatx5@BAR Rest 2min OTM 5min Snatch Push Press BN x5@BAR Rest 3min OTM 5min Power Clean from Knee x3@50% Rest 2min OTM 5min RDL x3@100% Fitness: SPU Warm
Olympic Lifting WOD
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
Wednesday November 27th 2013 O-Lifting Week 11 Day 22
Essentials: A. SPU Warm Up (3 each) B. Olympic Weight lifting meet Style with hang power snatch and hang power clean and jerk Starting with the snatch, there will be a 13min warm up period then the lifter with the lowest weight on the barbell will go first. Once the weight is loaded the lifter
Monday November 25th 2013 O-Lifting Week 11 Day 21
Essentials: A. SPU Warm Up B. Take 3 min to build up to a heavy but moderate OH Squat Then Take 3 more min to build to a heavy but moderate Snatch Balance C. Hang Power Snatch From Hip OT2minx5 (10min) Perform 2 reps building up to heavy as possible. Not TNG, there should be
Wednesday November 20th 2013 O-Lifting Week 10 Day 20
Essentials: A. CPU Warm Up (3 each) B. Snatch Grip RDL Above Knee In 4 or less sets build to a heavy single C. Hang Power Snatch OTM start at 40% and work up by 5lbs till 80%. If you miss you only get one more attempt. D. Hang Power Clean and Jerk OTM start
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
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
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
October 6th 2013 O-Lifting Week 8 Day 16
Essentials A.SPU warm Up (5 reps per) B.3 position Power snatch From Hang (lap+Just above knee+just below knee) 5×3, light load (40-60%), Rest 90sec C.Snatch Grip RDL above knee @ tempo 33×1 6×5 moderate load (60-80%) rest 1min D. Back squat 5×2-4reps @33×1, rest 2min Then On the 2min perform 7 back squats @ light
Monday October 28th 2013 O-Lifting Week 7 Day 13
Essentials A.SPU warm Up (5 reps per) B.2 position Power snatch From Hang (lap+Just above knee) 7×2, light load (40-60%), Rest 90sec C.Snatch Grip RDL above knee @ tempo 33×1 6×5 moderate load (60-80%) rest 1min D. Back squat 5×3-5 reps @33×1, rest 2min Then On the 2min perform 7 back squats @ light load
Wednesday October 23rd 2013 O-Lifting Week 6 Day 12
Essentials A.SPU warm Up (5 reps per) B.Power snatch From Hang (Just above knee) 5×5, light load (40-60%), Rest 90sec C1.Snatch Grip RDL above knee+ Shrug and toes 6×5 moderate load (60-80%) rest 1min D. Back squat 5×6-4 reps @33×1, rest 2min Then On the 2min perform 7 back squats @ light load for 6
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
Wednesday October 16th 2013 O-Lifting Week 5 day 10
Essentials A. CPU warm up (5reps each movement) B. High hang power clean(from Lap) 5×3 @light load, rest 60sec C. Clean RDL above knee 6×3, 50% of DL, rest 60sec D1. Front squat 4×5@60% or 50% of BS Tempo 42×1, rest 90sec D2. Push Press 4×3, hold over head position for 3 sec on every
Monday October 14th 2013 O-Lifting Week 5 Day 9
Essentials A.SPU warm Up (5 reps per) B.Power snatch From High Hang (Lap) 5×5, light load (40-60%), Rest 90sec C1.Snatch Grip RDL above knee 6×5 moderate load (60-80%) rest 1min D. Back squat 5×7-5 reps @33×1, rest 2min Then On the 2min perform 8 back squats @ light load for 6 sets (12min). Fitness A.SPU
Wednesday October 9th 2013 O-Lifting Week 4 Day 8
Essentials Skill CPU Warm up (BAR) Power CPU 3×3 BAR Power Clean from Lap 2×3 BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang power Clean 2×3 BAR stay above the knee with vertical shin Frankenstein Squat 3×2 BAR with a 3sec pause at rock bottom Strength A1. Bar bell step ups
