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WOD for O Lifting Week 3 day 1

Week 3 Macrocycle I, Mesocycle I, Microcycle III
Day 1 1.- Power Snatch 60%(2×3) 65% x 3 70%x3 75%x3 80%(2×3) 21 reps
2.- P Clean+P Jerk 65%(2×3) 70%(2×3) 75%x3 80%(2×3) 21 reps
3.- Back Squat 60%(3×5) 65%(2×5) 70%x4 75%x3 80%(2×3) 38 reps
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps

WOD for O Lifting Week 2 day 6 & Overview

This is a microcycle of Special preparation. Unloading. Total reps 370, snatch 85, C&J 91, squats 343, pulls 51.

Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%x3 80%x3 85%x2 20 reps
2.- C & J 55%x3 60%x3 65%x3 70%x3 75%x3 80%x3
85%x2 20 reps
3.- Back Squat 55%x5 60%x5 65%x5 70%x5 75%x4 80%x5 30 reps
85%x3 90%(2×2) 36 reps

 

O Lifting WOD Week 2 Day 2

Day 2 1.- P. Sn Bel Knee 60%(2×3) 65%(2×3) 70%x3 75%x3 15 reps
2.- Jerk behind neck 65%x3 70%x3 75%x3 80%(2×3) 15 reps
3.- Back Squat 60%(2×4) 65%x4 70%x3 75%(2×3) 80%3 85%(2×3) 27 reps
4.- Snatch pull 85%(2×3) 90%(2×3) 12 reps
5.- Ab work

WOD for O Lifting Week 2

At the end of the session light jogg (almost walking, not bicycle).

Day 1 1.- Power Snatch 60%(2×3) 65%(2×3) 70%x3 75%x3 15 reps
2.- Jerk behind neck 65%x3 70%x3 75%x3 80%(2×3) 15 reps
3.- Back Squat 60(2×5 65(2×5) 70%x4 75%x3 80(2×3) 35 reps
4.- Snatch pull 85(2×3) 90%(2×3) 12 reps
5.- Ab work
6.- Light jogg 15 minutes

WOD for O. Lifting days 4, 5, 6

Today Risto Sports is heading to Dallas to the American Open. This is the largest National Meet ever. It’s going to be crazy. We are taking 4 lifters:

Nationally ranked lifter Gwendolyn Sisto in the 63 kg class

2009 Pan American champion Elio Guerra 85kg, now in the 94 kg. This will be Elio’s first meet after 3 years of retirement and with only 2 months of training under our beloved General Meng Yi direction. We expect greatness from this brave warrior.

Our Pirate  Lady Natasha DeLuca will have a stop in her raiding of coast Villages and ships to compete in her first national meet. She qualified for this event with only a few months of training.

New comer pretty boy Justin Bieber (Justin parent) will stop his concerts and also will seek glory in his first national meet. Bieber increased 47 kg in his total in only 6 months under our great leader General Meng Yi.,

Today we are posting days 4, 5, 6 as it might be ifficult to work with all the madness at the AO. See you next Monday. Comments, questions please let us know……

 

 

Day 4 1.-Power Snatch 60%(2×3) 65%x3 70%x3 73%x3 15 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 18 reps
3.- Front Squat 65%x5 70%x4 75%x4 80%(2×3) 19 reps
4.-Snatch Pull 80%(2×3) 85%(2×3) 12 reps
5.-Ab work
Day 5 1.- Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- C & J 65%(2×3) 70%x3 75%(2×3) 18 reps
3.-Back Squat 55%x5 60%x5 65%x5 70%x4 75%x4 80%(2×3) 29 reps
4.-Snatch Pull 80%(2×3) 85%(2×3) 12 reps
5.-Ab work
Day 6 1.- Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 80%(2×3) 24 reps
2.- C & J 60%x3 65%(2×3) 70%x3 75%(2×3) 80%(2×3) 24 reps
3.-Back Squat 60%(2×4) 65%x4 70%x3 75%(2×3) 80%(2×3) 85%(2×2) 31 reps
4.-Snatch Pull 85%(2×2) 31 reps
5.-Ab work 80%(2×3) 85%(2×3) 12 reps
Obs Microcycle of introduction to prepare the organism.437 reps, snatch 108, C&J 111, squats 158, pulls 60
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