Strength Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 5lbs heavier than last week *If you didn’t get all 5 from last week then keep it at the same weight from last week and try for 5 again.* SPU Warm Up (Bar 5 reps each)
Olympic Lifting WOD
Wednesday June 26th 2013 O-Lifting Week 8
Strength Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 5lbs heavier than last week SPU Warm Up (Bar 5 reps each) 3 Pause Snatch OT2min 12min x2 build 40-75% *Pause 3sec at shin(barley off the ground), pause 3 sec at Knee, pause 3 sec in
Monday June 24th 2013 O-Lifting Week 7
Strength CPU Warm Up (BAR 5reps each) Front Squat 4×3 moving from light up to moderate load 1×3 at a heavy load, 5lbs heavier than last week Clean Lift Off + Clean From Knee OTM 10min – First 3 sets at 40-50% then the next 7 sets increase weight but priority should be mechanics and
Wednesday June 19th 2013 O-Lifting Week7
Strength CPU warm up (Bar x5reps each) Clean Pull+ Clean RDL + Clean From Knees (1+1+2) OT 90sec 12min * First 3 sets @50% then the next 5 set move up in weight only if mechanics are there* Split Jerk OTM 5min @50% x3 Reps Front Squat 4×3 moving from light up to moderate load
Monday June 17th 2013 O-Lifting week 6
Strength SPU Warm Up (BAR x5reps each) Snatch Lift Off + Snatch Pull + Snatch RDL to Knee + Lap Snatch OT2min 16min *First 3 sets keep at 50%, then for the following 5 build to something heavy but priority should be mechanics over weight.* Snatch Grip RDL to knees 3×3 95-105% of snatch Back
Wednesday June 12th 2013 O-Lifting Week 6
Strength SPU Warm Up (BAR 5 Reps each) Snatch Pull + Reverse Snatch Dead Lift + Snatch OT2min for 10min (1+1+2) start at 50% and work to something heavy but still mechanically correct. Super Set Snatch Grip RDL 3×3 100% Over Head Squat 3×3 50% of snatch pause 3sec at bottom Front Squat 4×3 starting
Monday June 10th 2013 O-Lifting Week 5
Strength CPU Warm Up(5 each) Super Set Clean RDL to Knee 3×3 70-100% Rest 30sec Power Jerk 3×3 70-100% Rest 1min 2 Position Clean (Knee-Lap) OT2min for 10min 50-80% build up but mechanics come before weight Back Squat 4×5 starting at a very light weight and building up to a moderately heavy weight 1×5 Heavy
Wednesday June 5th 2013 O-Lifting Week 5
Strength SPU Warm Up (BAR 5 reps each) Super Set Snatch Lift Offs 3×5 70-90% rest 30sec Snatch RDL 3×5 70-90% rest 1min 2 Position Snatch (Knee,Lap) OT2min for 10min (Start at 50% and build up to a heavy set for the day) Front Squat 4×3 (build to moderate weight) 1×3 (heavy as possible) *Note:
Monday June 3rd 2013 O-Lifting Week 4
Strength CPU Warm up (BAR) (7reps each movement) CPU 2×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin CLO into RDL shrug/toes 2×3 @50% of Clean Back Squat 3×5 @70% with a
Wednesday May 29th 2013 O-Lifting Week 4
Strength CPU Warm up (BAR) (7reps each movement) CPU 2×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin CLO into RDL shrug/toes 2×3 @50% of Clean Front Squat 3×2 @70% with a
Wednesday May 22nd 2013 O-Lifting
Strength Behind the Neck Press + OH Squat 2x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 2×3 BAR Push Press 5@BAR 2×3@50% Power Jerk 2×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@65% with a 3 sec pause
Monday May 20th 2013 O-Lifting Week 3
Strength SPU Warm Up (BAR) 7reps each movement Drop Snatch 2×3 BAR Snatch From Lap 2x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 2x(2+2) BAR Stay above the knee Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR Snatch Lift Off 2×3 65% of Snatch, pause at knee for 3sec SLO
Wednesday May 15th 2013 O-Lifting Week 2
Strength SPU Warm Up (BAR) 7reps each movement Drop Snatch 3×3 BAR Snatch From Lap 2x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 2x(3+3) BAR Stay above the knee Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR Snatch Lift Off 3×3 65% of Snatch, pause at knee for 3sec SLO
Monday May 13th 2013 O-Lifting Week 2
Strength Behind the Neck Press + OH Squat 3x(3+3) BAR – keep the grip close and elevate the heels as need to perform the OHS Elbows High Press 3×3 BAR Push Press 5@BAR 2×3@50% Power Jerk 3×3@50% Split walk outs to proper position 2×5 Split Jerk 3×2@50% Back Squat 3×5@63% with a 3 sec pause
Wednesday May 8th 2013 O-Lifting Week 1
Strength CPU Warm up (BAR) CPU 3×3 BAR Clean from Lap 2x(1 power+2 full) BAR Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin Clean Lift Off 3×3 @50% of Clean CLO into RDL shrug/toes 3×3 @50% of Clean Front Squat
