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Category Archives: Olympic Weightlifting WOD

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

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 8 Day 6

Day 6 1.- Snatch 65%x3 70%(2×3) 75%x3 80%x3 85%x2 90%x2 95%x1 20 reps
2.- C & J 50%x3 55%(2×3) 60%x3 65%x3 70%x2 75%x2 80%x2 24 reps
85%x1 90%x1 95%x1 100%x1
3.- Back Squat 50%x4 55%x4 60%x4 65%x4 70%x3 75%x3 80%x3
85%x2 90%x2 95%x1 100%x1
4.- Snatch pull 90%(2×3) 95%(2×3) 12 reps
Obs Microcycle of preparation. 459 reps. Snatch 116 reps. C & J 123 reps. Squats 169 reps. Pulls 51 reps
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