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WOD for O Lifting Week 4 Day 1

Day 1 1.- Power Snatch 65%x3 70%(2×3) 75%x3 80%x3 83%x3 18 reps
2.- P Clean + P Jerks 65%x3 70%x3 75%(2×3) 80%x3 83%x3 18 reps
3.- Back Squat 60%x5 65%(2×5) 70%x5 75%x3 80%x3 83%x3 29 reps
4.- Snatch Pulls 85%(2×3) 90%(2×3) 12 reps
5.- Ab work
6.- Light jogg 15 minutes

WOD for O Lifting Week 3 day 6

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x3 90%x2 25 reps
80%x3 90%x2
2.- C & J 55%x3 60%x3 65%x3 70%x3 75% x3 80%x3 25 reps
85%x3 80%x2 90%x2
3.- Back Squat 50%x5 55%x4 60%x4 65%x4 70%(2×3) 75%x3 36 reps
80%(2×3) 85%x2 90%x2
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps
Obs Macrocycle of preparation. High volume medium intensity. 508 rps. Snatch 120 reps, C&J 126, Squats 194
pulls 68

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

 

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