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Monthly Archives: January 2014

WOD for O Weightlifting Week 7 day 1

Week 7 Macrocycle I, Mesocycle II, Microcycle III
Day 1 1.-Hang Snatch 60%(2×3) 65%x3 70%x3 75%(3×3) 21 reps
2.- p Cl +PJ 55%x3 60%x3 65%x3 70%x3 75%x3 80%x3 24 reps
85%(2×3)
3.- Back squat 60%x5 65%x5 70%x5 75%x4 80%x4 83%(2×3) 29 reps
4.- Santch Pulls 90%(2×3) 95%(2×3) 12 reps

WOD for O Weightlifting Week 6 Day 6

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x2 21 reps
90%x2 95%(2×1)
2.- C & J 65%x3 70%(2×3) 75%x3 80%x2 85%x2 23 reps
90%x2 95%x1 97%x1
3.- Back Squat 50%x4 55%x4 60%x4 65%x4 70%x3  32 reps
75%x3 80%x3 85%x2 90%x1 95%x1
100%x1
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps
Obs Micrcycle of prep. 436 reps. Snatch 107, C&J 112,squats 169, pulls 48

WOD for O Lifting Week 6 Day 1

Week 6 Macrocycle I. Mesocycle II. Microcycle II
Day 1 1.- Power Snatch 70%(2×3) 75%x3 80%x3 83%(2×3) 18 reps
2.- P Clean +Power Jerk 60%(2×3) 65%x3 70%x3 80%(2×3) 18 reps
3.- Back Squat 60%x5 65%x5 70%x5 75%x3 80%x3 27 reps
83%(3×2)
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps
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