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WOD for O Lifting Week 5 Day 2

Day 2 1.- P Snatch below knee 60%(2×3) 65%x3 70%x3 75%x3 80%(2×3) 21 reps
2.- Jerk Behind Neck 65%x4 70%x4 75%x4 80%(3×3) 21 reps
3.- Back Squats 60%x5 65%(2×5) 70%x3 75%x3 80%(2×3) 85%(2×3) 33 reps
4.- SnatchPull 85%(2×3) 90%(2×3) 12 reps
5.- Ab work

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

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

WOD for O Lifting Week 4 Day 1

Day 1 1.- Power Snatch 65%x3 70%(2×3) 75%x3 80%x3 83%x3 18 reps
2.- P Clean + P Jerks 65%x3 70%x3 75%(2×3) 80%x3 83%x3 18 reps
3.- Back Squat 60%x5 65%(2×5) 70%x5 75%x3 80%x3 83%x3 29 reps
4.- Snatch Pulls 85%(2×3) 90%(2×3) 12 reps
5.- Ab work
6.- Light jogg 15 minutes

WOD for O Lifting Week 3 day 6

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x3 90%x2 25 reps
80%x3 90%x2
2.- C & J 55%x3 60%x3 65%x3 70%x3 75% x3 80%x3 25 reps
85%x3 80%x2 90%x2
3.- Back Squat 50%x5 55%x4 60%x4 65%x4 70%(2×3) 75%x3 36 reps
80%(2×3) 85%x2 90%x2
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps
Obs Macrocycle of preparation. High volume medium intensity. 508 rps. Snatch 120 reps, C&J 126, Squats 194
pulls 68
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