WOD for O Lifting Week 6 Day 5

Day 5 1.- Snatch 60%x3 65%(2×3) 70%x3 75%x3 80%x3 20 reps
85%x2
2.- C & J 60%x3 65%(2×3) 70%x3 75%x3 80%x3 20 reps
85%x2
3.- Back Squat 70%(2×5) 75%(2×5) 80%x5 85%x3 90%x3 30 reps
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps

2 thoughts on “WOD for O Lifting Week 6 Day 5

  1. Israel Gonzalez

    Im sorry that I have not posted in a few weeks. I went on vacation for New Years and then had someone very close to me pass away. As soon as I am back in the gym I will start posting again. Thanks for all the great programming Coach Rojas :)

    Reply
  2. Israel Gonzalez

    Week 6/Day 5
    A- WU- 500M ROW @ 70% RPE=1:49 + NFT- 30 Box Jumps (30″)
    B- Snatch- WU- 3@20/45 + WS- 3@48 + 3/3@52 + 3@56/60/64 + 2@68kg=85%
    C- Clean & Jerk- 3@58 = 3/3@63 + 3@68/73/78/83kg=85%
    D- Squat- 5/5@217/232 + 5@248 + 3@263 + 1/1/1@280lb=90%
    E- Snatch Pull- 3/3@68/72kg
    F- GHR- 5×10 sets + GHD Sit Ups- 5×10 Sets

    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Your email address will not be published.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