RSS

Monthly Archives: December 2013

WOD for O Lifting Week 3 day 1

Week 3 Macrocycle I, Mesocycle I, Microcycle III
Day 1 1.- Power Snatch 60%(2×3) 65% x 3 70%x3 75%x3 80%(2×3) 21 reps
2.- P Clean+P Jerk 65%(2×3) 70%(2×3) 75%x3 80%(2×3) 21 reps
3.- Back Squat 60%(3×5) 65%(2×5) 70%x4 75%x3 80%(2×3) 38 reps
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps

WOD for O Lifting Week 2 day 6 & Overview

This is a microcycle of Special preparation. Unloading. Total reps 370, snatch 85, C&J 91, squats 343, pulls 51.

Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 20 reps
2.- C & J 55%x3 60%x3 65%x3 70%x3 75%x3 80%x3
85%x2 20 reps
3.- Back Squat 55%x5 60%x5 65%x5 70%x5 75%x4 80%x5 30 reps
85%x3 90%(2×2) 36 reps

 

O Lifting WOD Week 2 Day 2

Day 2 1.- P. Sn Bel Knee 60%(2×3) 65%(2×3) 70%x3 75%x3 15 reps
2.- Jerk behind neck 65%x3 70%x3 75%x3 80%(2×3) 15 reps
3.- Back Squat 60%(2×4) 65%x4 70%x3 75%(2×3) 80%3 85%(2×3) 27 reps
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps
5.- Ab work

WOD for O Lifting Week 2

At the end of the session light jogg (almost walking, not bicycle).

Day 1 1.- Power Snatch 60%(2×3) 65%(2×3) 70%x3 75%x3 15 reps
2.- Jerk behind neck 65%x3 70%x3 75%x3 80%(2×3) 15 reps
3.- Back Squat 60(2×5 65(2×5) 70%x4 75%x3 80(2×3) 35 reps
4.- Snatch pull 85(2×3) 90%(2×3) 12 reps
5.- Ab work
6.- Light jogg 15 minutes
© Copyright Rizto Sports, All Rights Reserved 2013