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
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

One thought on “WOD for O Weightlifting Week 7 day 1

  1. Israel Gonzalez

    Week 7/Day 1 2/18/14
    A- WU- 3RNFT of: 100 Double Unders+5 each pull up/push up/lunge/squat+75 Double Unders+5 each pull up/push up/lunge/squat+50 Double Unders+5 each pull up/push up/lunge/squat
    B- Hang Snatch- WU- 3@20/45 + WS- 3/3@48+3@52/56+3/3@60kg=75%
    C- Power Clean+Power Jerk- 3@55/60/65/70/75/80+2@85kg=85%+1PC missed the jerk
    D- Squat- 5@175/190/205+4@220/235+3/3@245lb=83%
    E- Snatch Pull- 3/3@72/76kg=95%
    F- Pendlay Row- WU- 5@45/95/135 + WS- 5×5@155lb
    G- GHR Ham Curl- 5×5 + Reverse Hyper Swings- 12/12/12/12@90lbs


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