WOD for O. Lifting days 4, 5, 6

Today Risto Sports is heading to Dallas to the American Open. This is the largest National Meet ever. It’s going to be crazy. We are taking 4 lifters:

Nationally ranked lifter Gwendolyn Sisto in the 63 kg class

2009 Pan American champion Elio Guerra 85kg, now in the 94 kg. This will be Elio’s first meet after 3 years of retirement and with only 2 months of training under our beloved General Meng Yi direction. We expect greatness from this brave warrior.

Our Pirate  Lady Natasha DeLuca will have a stop in her raiding of coast Villages and ships to compete in her first national meet. She qualified for this event with only a few months of training.

New comer pretty boy Justin Bieber (Justin parent) will stop his concerts and also will seek glory in his first national meet. Bieber increased 47 kg in his total in only 6 months under our great leader General Meng Yi.,

Today we are posting days 4, 5, 6 as it might be ifficult to work with all the madness at the AO. See you next Monday. Comments, questions please let us know……

 

 

Day 4 1.-Power Snatch 60%(2×3) 65%x3 70%x3 73%x3 15 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 18 reps
3.- Front Squat 65%x5 70%x4 75%x4 80%(2×3) 19 reps
4.-Snatch Pull 80%(2×3) 85%(2×3) 12 reps
5.-Ab work
Day 5 1.- Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- C & J 65%(2×3) 70%x3 75%(2×3) 18 reps
3.-Back Squat 55%x5 60%x5 65%x5 70%x4 75%x4 80%(2×3) 29 reps
4.-Snatch Pull 80%(2×3) 85%(2×3) 12 reps
5.-Ab work
Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 80%(2×3) 24 reps
2.- C & J 60%x3 65%(2×3) 70%x3 75%(2×3) 80%(2×3) 24 reps
3.-Back Squat 60%(2×4) 65%x4 70%x3 75%(2×3) 80%(2×3) 85%(2×2) 31 reps
4.-Snatch Pull 85%(2×2) 31 reps
5.-Ab work 80%(2×3) 85%(2×3) 12 reps
Obs Microcycle of introduction to prepare the organism.437 reps, snatch 108, C&J 111, squats 158, pulls 60

6 thoughts on “WOD for O. Lifting days 4, 5, 6

  1. Israel Gonzalez

    12/6/13
    A- WU- 3 Rounds of 30 Seconds Each: Burpees/Mountain Climbers/Flutter Kicks
    B- Power Snatch- WU- 3@45/75 + WS- 3@102=60/110=65/120=70/125=73%
    C- Jerk BTN- WU- 3@75/95 + WS- 3/3@140=60/150=70/160=75%
    D- Dead Lift- WU- 3@160/2@225 + WS- 5@265=65/4@285=70/4@305=75/3/3@325=80% (subbed dead lift because I squatted Mon and Wed)
    E- Snatch Pull- 3/3@135=80+3/3@145=85%
    Good luck Elio and Gwen at the AO :)

    Reply
  2. Israel Gonzalez

    Day 4/Week 1 (Minus the pulls and Ab work as I ran out of time)

    12/7/13
    A- WU- 5 each snatch pull/high pull/muscle snatch/hang power snatch/hang squat snatch/snatch
    B- Snatch- WU- 3@45/95 + WS- 3@105=60/3/3@110=65/3@120=70/3/3@130=75%
    C- Clean and Jerk- 3/3@135=65/3@14570/3/3@155=75%
    D- Press- 5@75=55/5@80=60/5@85=65/4@90=70/95=75% (subbed press because I front and back squatted earlier this week)

    Reply
  3. Israel Gonzalez

    Day 6/Week 1
    12/9/13
    11AM~
    A- WU- Half Tabata- Box Jumps @ 30″= rd 1-6/2-7/3-7/4-8
    B- Snatch- 3@105=60+3/3@110=65+3@120=7+3/3@130=75%
    C- Clean & Jerk- 3/3@135=65+3@145=75+3/3@155=75%
    D- Snatch Pull- 3/3@145=80/155=85%

    3:30PM~
    A- WU- Dot Drill: 5x’s each pattern
    B- Olympic Squat- WU- 5@45/135 + WS- 5@180=60/195=65/210=70/225=75%
    C- Front Squat- WU- 5@135 + WS- 5@155=60/165=65/180=70/180=70%
    D- Standing Lateral Spinal Flexion- 100 reps @45# + Standing Lateral Trunk Rotation- 50 reps@45# + GHD Hip Extension- 100 reps + Reverse Hyper Swings- 15X3 @50#

    Reply
  4. Israel Gonzalez

    12/10/13
    Day 6/week 1
    A- WU- 5 each Snatch Pull/High Pull/Muscle Snatch/Snatch
    B- Snatch- WU- 5@45/3@75 + WS- 3@105=60+3/3@110=65+3@120=70+3/3@130=75+3/3@135=80%
    C- Clean and Jerk- WS- 3@125=60+3/3@135=65+3@145=70+3/3@155=75+3/3@165=80%
    D- OHS- WU- 3@45/95 + WS- 4/4@125=60+4@140=65+3@150=70+3/3@160=75+3/3@170=80+2/2@180=85%
    E- Snatch Pull- 2/2@155=85%

    Screwed up on Monday and repeated day 4:( Back on track, sort of. Did

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

© Copyright Rizto Sports, All Rights Reserved 2013