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Monthly Archives: February 2014

WOD for Olympic Weightlifting Week 12 Day 1

 

Week 12 Macrocycle I. Mesocycle III. Microcycle IV – Competition modeling or control test
Day 1 1.- Snatch 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
2.- C&J 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
3.- Back Squat 55%x5 60%x5 65%x4 70%x3 75%x3 80%x3 29 reps
85%x3
4.- Snatch pull 90%(2×3) 93%(2×3) 12 reps

WOD for OLympic Weightlifting Week 11 Days 3,4 and 5

Will be on a weightlifting matter trip and might not have good internet service.

 

Day 3 1.- Power Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- Jerk behind neck 65%x5 70%x5 75%(2×3) 78%(2×3) 20 reps
3.- Front squat 70%x5 75%(2×5) 80%(2×4) 85%x4 90%x2 29 reps
Day 4 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- P Cl + fro squ+PJ 60%(4×1-1)2 65%(4×1-1)2 70%94×1-1)2 24 reps
3.-Front squat 70%x5 75%(2×4) 80%x4 85%x3 90%(2×3) 26 reps
Day 5 1.- Snatch 65%x3 70%x3 75%(2×3) 80%x3 85%x3 87%(2×2) 22 reps
2.- C & J 60%x3 65%x3 70%(2×3) 75%(2×3) 80%x3 85%(2×2) 25 reps
3.- Back Squats 50%x5 55%x5 60%x5 65%x3 70%x3 75%x3 80%x3 85%x3 34 reps
88%(2×2)
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 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 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
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