WOD for OLympic Weightlifting Week 11 Days 3,4 and 5

Will be on a weightlifting matter trip and might not have good internet service.

 

Day 3 1.- Power Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- Jerk behind neck 65%x5 70%x5 75%(2×3) 78%(2×3) 20 reps
3.- Front squat 70%x5 75%(2×5) 80%(2×4) 85%x4 90%x2 29 reps
Day 4 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- P Cl + fro squ+PJ 60%(4×1-1)2 65%(4×1-1)2 70%94×1-1)2 24 reps
3.-Front squat 70%x5 75%(2×4) 80%x4 85%x3 90%(2×3) 26 reps
Day 5 1.- Snatch 65%x3 70%x3 75%(2×3) 80%x3 85%x3 87%(2×2) 22 reps
2.- C & J 60%x3 65%x3 70%(2×3) 75%(2×3) 80%x3 85%(2×2) 25 reps
3.- Back Squats 50%x5 55%x5 60%x5 65%x3 70%x3 75%x3 80%x3 85%x3 34 reps
88%(2×2)
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

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Your email address will not be published.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