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

One thought on “WOD for O Lifting Week 4 Day 6

  1. Israel Gonzalez

    2/2/14 Week 4/Day 6
    @9AM- A- WU- PVC Work + B- Snatch- WU- 3@20/45 WS- 3@51=65/55=70/55=70/60=75/63=80/67=85/1@71=90/75=92%
    @12Noon- C- Clean & Jerk- 3@57=60/61=65/61=65/66=70/71=75/76=80/2@80=85/1@85=90/88=92%
    D- Squat- 4@185=60/200=65/217=70/232=75/248=80/263=85/280=90/290=92/295=95%
    E- Snatch Pull- 3/3@67=85/78-90%
    @5PM- F- LawnMower Row (16kg)- 15/15/15 each side + K.B. Good Morning- 15/15/15
    G- K.B. High Pull- 10/10/10 + 25 each Band Pull apart prone&neutral grip + elbows @ 45 degrees + Preacher with prone grip + 50 Banded Good Morning

    Reply

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