O Lift, Week 5 Day 1

10 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,55,65,75,80,80,80,80,80,80#
Shoulder press 8 x 3 x 95#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 175#

Time: 28 minutes

O Lift, Week 4 Day 3

8 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,55,60,65,70,70,70,70,70,70#
Split jerk 8 x 2 x 105#
Snatch pull 8 x 2 x 145#

Time: 28 minutes

O Lift, Week 4 Day 2

6 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 100#
Push press 10 x 2 x 100#
Clean pull 8 x 2 x 165#

Time: 19 minutes

KB Cycle

4 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 11 minutes

O Lift, Week 4 Day 1

3 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,50,55,60,65,70,75,75,75,75,75#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 165#
Shoulder press 8 x 3 x 85#

Time: 37 minutes

MMA

2 Dec 2011

MMA

O Lift, Week 3 Day 3

1 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,50,55,60,65,65,65,65,65,65#
Snatch pull 8 x 2 x 135#
Split jerk 8 x 2 x 95#

Time: 24 minutes