Author Archives: Admin

WOD for Olympic Weightlifting Week 11 Day 1

Week 11 Macrocycle I. Mesocycle III. Microcycle III
Day 1 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- PCl+ PJ 65%(2×3) 70%(2×3) 75%(2×3) 78%(2×3) 24 reps
3.- Back squat 55%x5 60%x5 65%(2×5) 70%(2×3) 75%x3 80%x3 85%x3 35 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 10 day 6

Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 25 reps
87%x1 70%x2 90%(2×1)
2.- C&J 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x3 25 reps
87%x2 70%x2 90%(2×1)
3.- Back Squats 87%x1 70%x2 90%(2×1) 32 reps
80%x3 85%x3 90%(2×2) 95%x1 100%x1
4.- Snatch Pull 90%(3×3) 93%(2×3) 15 reps
Obs High in Volume. 594 reps, 138 snatch, 149 C&J, 244 squats, 63 pulls

WOD for Olympic Weightlifting Week 10 Day 2

Day 2 1.- P Snatch b knee 60%(2×4) 65%(2×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 24 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%x4 80%x3 83%(2×3) 43 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 10 Day 1

Week 10 Macrocycle I. Mesocycle III. Microcycle II
Day 1 1.- Power Snatch 60%(2×4) 65%(3×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(3×3) 80%(2×3) 27 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%(2×3) 80%x3 83%(2×3) 45 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 9 Day 5…Max out day!!!!!!!

Today we lift as much as possible. Tomorrow no lifting.

Day 5 1.- Snatch 65%x3 70%x3 75%x2 80%x2 85%x2 90%x2 Max out
95%x1 100%x1 105%x1 day
2.- C&J 65%x3 70%x3 75%x2 80%x2 85%x2 90%x2
95%x1 100%x1 105%x1
Day 6 Sauna, light jogg 10 minutes, body building exercises with light weights, stretching out.
Obs Microcycle of unloading. Reps 248. Snatch 75, C&J 72, squats 102