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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

WOD for O Lifting Week 5 Day 6 and week analysis

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x3 90%x1 92%x1 20 reps
2.- C & J 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 90%x1
92%x1 22 reps
3.- Back Squat 60%x4 65%x4 70%x4 75%x4 80%x3 85%x3 90%x3
92%x1 95%x1 29 reps
4.- Snatch Pulls 85%(2×3) 90%(2×3) 12 reps
Obser Microcycle of unloading. Reps 431. Snatch 104. C&J 111. Squats 168. Pulls 48.

WOD for O Lifting Week 5 Day 2

Day 2 1.- P Snatch below knee 60%(2×3) 65%x3 70%x3 75%x3 80%(2×3) 21 reps
2.- Jerk Behind Neck 65%x4 70%x4 75%x4 80%(3×3) 21 reps
3.- Back Squats 60%x5 65%(2×5) 70%x3 75%x3 80%(2×3) 85%(2×3) 33 reps
4.- SnatchPull 85%(2×3) 90%(2×3) 12 reps
5.- Ab work

WOD for O Lifting Week 5 Day 1

Week 5 Macrocycle I, Mesocycle II, Microcycle I
Day 1 1.- Power Snatch 60%(2×3) 65%x3 70%x3 75%x3 80%(2×3) 21 reps
2.- P C + P J 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 21 reps
3.- Back Squats 60%(3×5) 65%(2×5) 70%x4 75%x3 80%x3 83%x3 38 reps
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps
5.- Ab work

WOD for O Lifting Week 4 Day 6

This was a Microcycle of Unloading, The total of repetitions is 431, 104 reps in snatch, 111 reps in C&J, 168 reps in squats, 48 reps in pulls.

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x3 90%x1 92%x1 20 reps
2.- C & J 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 90%x1
92%x1 22 reps
3.- Back Squat 60%x4 65%x4 70%x4 75%x4 80%x3 85%x3 90%x3
92%x1 95%x1 29 reps
4.- Snatch Pulls 85%(2×3) 90%(2×3) 12 reps
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