Strength SPU Warm Up (PVC) Snatch BNPP+OH Squat(3sec pause /squat) 3×5+5 BAR Drop Snatch 3×5 BAR Snatch Shrug + Lean Back 3×10 BAR Muscle Snatch 3×5 BAR SPU 3×5 BAR Snatch From Lap 3x (1 Power+2 Full) BAR Snatch RDL+ RDL into shrug on toes 3x(5+5) BAR Stay above the knee Hang Snatch (above Knee/vertical
Olympic Lifting WOD
Wednesday May 1st 2013 O-Lifting Week 12
Strength Hang Snatch from lap 3x(1 Power +2 full) 40% hang Snatch from above knees 3x(1 Power + 2 Full) @40% Snatch competition style 10min to warm up Then Each person has 3 lifts with 2 min to load the bar and complete the lift. Only 1 attempt is allowed in the 2 min. Once
Monday April 29th 2013 O-Lifting Week 12
Strength Hang clean from lap + hang clean from above knees 3×1+1@40% Power Jerk + split Jerk 3×1+1@40% Clean and Jerk competition style 10min to warm up Then Each person has 3 lifts with 2 min to load the bar and complete the lift. Only 1 attempt is allowed in the 2 min. Once you
Wednesday April 24th 2013 O-Lifting Week 11
Strength OTM Power clean + Clean 5×1+2 @ 50% 3sec pause on each squat Front Squat 5@60% 5@70% 5@75% 5@75% 15min to find 1 rm Jerk any style -THEN- Conditioning 5 Rounds Each For Time: 2 Strict Pull-ups 4 Thrusters 135/95 8 Burpees Rest 90sec
Monday April 22nd 2013 O-Lifting Week 11
Strength Power Snatch + Snatch Balance with a 5 sec pause in the squat @ 50% OTM 6min 15 min to find a 1 RM Snatch For the day Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% 1@103% -THEN- Conditioning Take 75% of the snatch from above and do 10 for time Rest 2min Take 65%
Wednesday April 17th 2013 O-Lifting Week 10
Strength 15min to find a 1RM Snatch for the day Back Squat 5@60% 5@65% 5@70% 5@75% Super Set Snatch RDL above the knee 3×3 100% of Snatch Snatch Lift Offs to the knee 3×3 100% of Snatch -THEN- Conditioning 5min AMRAP ManMakers 35/20
Monday April 15th 2013 O-Lifting Week 10
Strength Clean and Jerk 1Rm you have 15min to Find Front Squat 5@60% 5@65% 5@80% 5@70% Clean RDL above the knee 3×5@100% Clean Lift Off 3×5@100% -THEN- Conditioning 5 Rounds For Time: 10 Pull ups 10 Box Jumps 24/20
Wednesday April 10th 2013 O-Lifting Week 9
Strength Front Squat 5@65% 4@75% 4@80% 4@85% Power Clean + Hang Clean + Push Jerk 1+1+1@ 55% 1+1+1@ 60% 1+1+1@ 65% Hang Clean + Clean + Jerk 1+1+1@ 70% 1+1+1@75% 1+1+1@80% Clean and Jerk 1@85% 1@90% 1@75% Clean Pulls 3×4@110% -THEN- Conditioning 5 Rounds Each For Time: 100meter sprint Rest by walking slowly back to
Monday April 8th 2013 O-Lifting Week 9
Strength Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% Muscle Snatch 3@35% 3@40% 3@45% Power Snatch + Hang Snatch 1+1@60% 1+1@65% 1+1@70% Hang Snatch + Snatch 1+1@75% 1+1@80% 1+1@85% Snatch 3×1@90% -THEN- Conditioning 5 Rounds Each For Time: 7 Double Over Hand Dead Lifts 225/155 7 Burpees Rest 1min
Wednesday April 3rd 2013 O-Lifting Week 8
Strength Back Squat 2×5@65% 3×5@70% Hang Snatch from above knee + Hang Snatch from below the knee 5×1+1, ( build up from 60-87% of best Snatch) Super set A. Snatch Balance 3×3, Rest 1min ( 80-90% of Best Snatch) B. Halting Snatch Dead Lifts right above the knees 3×3, Rest 1min (100-115% of Best Snatch)
Monday April 1st 2013 O-Lifting Week 8
Strength Front Squat 4×5 @60% OT 75sec Hang Clean from above knee + Hang Clean from below the knee 5×1+1, ( build up from 60-87% of best clean) Split Jerk 5×1 Heavy but not maximal Clean Dead Lift to above the knees 3×5 115% of best Clean -THEN- Conditioning OTM 10min 3 TnG Squat Cleans
Wednesday March 27th 2013 O-Lifting Week 7
Strength Front Squat 5@65% 4@75% 4@80% 4@85% Rest 90sec Clean Pull + Clean and Push Jerk with a 3 Count First Pull on Both 5×1+1 (60-80% of best Clean and Jerk) OT 2min Push Press x5 + Push Jerk x3 + Split Jerk x1 4xComplex , No dropping the bar until all 9 reps are
Monday March 25th 2013 O-Lifting Week 7
Strength Back Squat 5@70% 5@80% 2@85% 3@90% 1@100% 3 Position Hang Snatch 5×3 60-80% Build up Snatch Balance 3×3 @ 90% of Snatch Snatch Dead Lift + Snatch Pull + Snatch Shrug 3×3 @ 105% of Snatch Conditioning Tabata Lunge Jumps Hand Stand Holds
Wednesday March 20th 2013 O-Lifting Week 6
Strength Back Squat 4@75 3×4@80 rest 90sec Hang Snatch from just above Knee 5×2 moderate 65-80% rest 90sec Snatch Balance + Over Head Squat 5×1+1 Heavy -THEN- Conditioning 10 Rounds Each For Distance: 30 sec Row 30sec Rest
Monday March 18th 2013 O-Lifting Week 6
Strength Front Squat 5@60% 5@65% 5@70% 5@70% OT2min Hang Clean From Just above the Knees 5×2 all Working sets @65-85% of best clean Rest as needed Jerk Balance 3×1 heavy but not Maximal 2min Rest Clean Pulls 3×3 @ 105% of Clean Rest 60sec -THEN- Conditioning 1min Max Rep Pull-Ups Then No Rest Mini Diane
