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

One thought on “WOD for O Lifting Week 5 Day 1

  1. Israel Gonzalez

    2/3/14 Week 5/Day 1
    A- WU- 500M Row @ 80%= 1:45.6 + 10 each PVC OHS/Sots Press/OH Duck Walk (10 steps each leg)
    B- Power Snatch- WU- 3@20/20 + WS- 3@48/48=60 + 3@52=65/56=70/60=75 + 3/3 @65kg=80%
    C- Power Clean + Power Jerk- WU- 3@55 + WS- 3@60/60 + 3@65/70 + 3/3@75kg=80%
    D- Squat- WU- 5@45/135 + WS- 5/5/5@185=60 + 5/5@201=65 + 4@217=70 + 3@232=75/248=80/257lbs=83%
    E- Snatch Pull- 3/3@68=85/72kg=90%
    F- 100 Sit Ups + Plank 3 Rounds Max Hold

    Reply

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