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WOD for Olympic Weightlifting Week 11 Day 2

Day 2	1.- P Snatch b knee	60%(2×4)	65%(2×3)	70%x3	75%(2×3)			26 reps
	2.- Jerk behind neck	65%(2×3)	70%(2×3)	75%(2×3)	80%(2×3)			24 reps
	3.- Back Squats	60%(2×5)	65%(2×5)	70%(2×5)	75%x4	80%x3	83%(2×3)	43 reps
	4.- Snatch Pull	90%(2×3)	93%(2×3)					12 reps

WOD for Olympic Weightlifting Week 11 Day 1

Week 11	Macrocycle I. Mesocycle III. Microcycle III
Day 1	1.- Power Snatch	60%x4	65%(2×3)	70%x3	75%x3	80%x3	83%(2×2)			23 reps
	2.- PCl+ PJ	65%(2×3)	70%(2×3)	75%(2×3)	78%(2×3)					24 reps
	3.- Back squat	55%x5	60%x5	65%(2×5)	70%(2×3)	75%x3	80%x3	85%x3		35 reps
	4.- Snatch Pulls	90%(2×3)	93%(2×3)							12 reps

WOD for Olympic Weightlifting Week 10 day 6

Day 6	1.- Snatch	60%x3	65%(2×3)	70%x3	75%x3	80%x3	85%x2	25 reps
		87%x1	70%x2	90%(2×1)
	2.- C&J	60%x3	65%(2×3)	70%x3	75%x3	80%x3	85%x3	25 reps
		87%x2	70%x2	90%(2×1)
	3.- Back Squats	87%x1	70%x2	90%(2×1)				32 reps
		80%x3	85%x3	90%(2×2)	95%x1	100%x1
	4.- Snatch Pull	90%(3×3)	93%(2×3)					15 reps
Obs	High in Volume. 594 reps, 138 snatch, 149 C&J, 244 squats, 63 pulls

WOD for Olympic Weightlifting Week 10 Day 5

Day 5	1.- Snatch	60%x3	65%(2×3)	70%x3	75%x3	80%(3×3)		24 reps
	2.- C&J	60%(2×3)	65%(2×3)	70%x3	75%x3	80%(3×3)		27 reps
	3.- Back Squats	50%(2×5)	55%x5	60%x5	65%x4	70%x4	75%x3	41 reps
		80%x3	85%x3	90%(2×2)
	4.- Snatch Pull	90%(2×3)	93%(2×3)					12 reps

WOD for Olympic Weightlifting Week 10 day 4

Day 4	1.- Power Snatch	60%x4	65%x3	70%(2×3)	75%(2×3)	80%x3		22 reps
	2.- 1PC + 4PJ	60%(4×1-1)2	65%(4×1-1)2	70%(4×1-1)2				24 reps
	3.- Front squats	65%x5	70%(2×5)	75%(2×4)	80%x4	85%x3	90%(2×3)	12 reps

WOD for Olympic Weightlifting Week 10 Day 3

Day 3	1.- Power Snatch	60%x3	65%(2×3)	70%x3	75%(2×3)			18 reps
	2.- Jerk behind neck	60%x5	70%x5	70%(2×3)	75%(2×3)			20 reps
	3.- Front squats	70%(2×5)	75%(2×5)	80%(2×4)	85%(2×4)			43 reps

WOD for Olympic Weightlifting Week 10 Day 2

Day 2	1.- P Snatch b knee	60%(2×4)	65%(2×3)	70%x3	75%(2×3)			26 reps
	2.- Jerk behind neck	65%(2×3)	70%(2×3)	75%(2×3)	80%(2×3)			24 reps
	3.- Back Squats	60%(2×5)	65%(2×5)	70%(2×5)	75%x4	80%x3	83%(2×3)	43 reps
	4.- Snatch Pull	90%(2×3)	93%(2×3)					12 reps

WOD for Olympic Weightlifting Week 10 Day 1

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Week 10	Macrocycle I. Mesocycle III. Microcycle II
Day 1	1.- Power Snatch	60%(2×4)	65%(3×3)	70%x3	75%(2×3)			26 reps
	2.- Jerk behind neck	65%(2×3)	70%(2×3)	75%(3×3)	80%(2×3)			27 reps
	3.- Back Squats	60%(2×5)	65%(2×5)	70%(2×5)	75%(2×3)	80%x3	83%(2×3)	45 reps
	4.- Snatch Pull	90%(2×3)	93%(2×3)					12 reps

WOD for Olympic Weightlifting Week 9 Day 5…Max out day!!!!!!!

Today we lift as much as possible. Tomorrow no lifting.

Day 5	1.- Snatch	65%x3	70%x3	75%x2	80%x2	85%x2	90%x2	Max out
		95%x1	100%x1	105%x1				day
	2.- C&J	65%x3	70%x3	75%x2	80%x2	85%x2	90%x2
		95%x1	100%x1	105%x1
Day 6	Sauna, light jogg 10 minutes, body building exercises with light weights, stretching out.
Obs	Microcycle of unloading. Reps 248. Snatch 75, C&J 72, squats 102

WOD for Olympic Weightlifting Week 9 Day 3

Day 3	1.- Snatch	65%x3	70%x3	75%x3	80%x3	83%x3			15 reps
	2.- C & J	65%x3	70%x3	75%x3	80%x3	85%x3			15 reps
	3.- Fron Squat	70%(2×5)	75%(2×5)	80%x4	85%(2×3)				30 reps
	4.- Ab work

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