WOD for O Lifting Week 6 Day 1

Week 6 Macrocycle I. Mesocycle II. Microcycle II
Day 1 1.- Power Snatch 70%(2×3) 75%x3 80%x3 83%(2×3) 18 reps
2.- P Clean +Power Jerk 60%(2×3) 65%x3 70%x3 80%(2×3) 18 reps
3.- Back Squat 60%x5 65%x5 70%x5 75%x3 80%x3 27 reps
83%(3×2)
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps

One thought on “WOD for O Lifting Week 6 Day 1

  1. Israel Gonzalez

    2/11/14 Week 6/Day 1
    A- WU- 3 Minute Row @ 70%=706M
    B- Power Snatch- WU- 5@20/3@45 + WS- 3/3@56=70 + 3@60=75/64=80 + 3/3@68kg=85%
    C- Power Clean + Power Jerk- WU- 3@45 + WS- 3/3@58=60 + 3@63=65/68=70 + 3/3@78kg=80%
    D- Squat- WU- 5@45/135 + WS- 5@185=60/200=65/217=70/232=75/248=80 + 3/3@263lb=85%
    E- Snatch Pull- 3/3@68=85/72kg=90%
    F- GHD Hip Extension + D.B. Rear Delt Raise- 10/10/10/10/10 @15lb D.B.’s + Seated Banded Hamstring Curl- 25/25 (Medium Green Band) + 50 each Prone and Supine Banded Pull Apart (Medium-Small Band) + 100 Banded Scapular Retraction (Medium Green)

    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Your email address will not be published.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