"You are born small and weak and you die small and weak. How you live in between is what matters"
WOD 120917 Oly lift percentage work
This is the first day of my new cycle!!
The schedule is same as the original program: 3days on, 1 day off, 2 days on, 1 day off!! If we'll have a rugby game at the weekend my program will change for 4 days on, 3 days off. In theese weeks the maximal effort oly lifting program (saturday) will be cancelled!
BB Gymnastics
1) Snatch: 3x1 75% 55kg
1x1 80% 57,5kg
1x1 85% 62,5kg
3x1 90% 65kg
2x1 85% 62,5kg
2x1 80% 57,5kg
2) Cl & J: 3x1 70% 70kg
1x1 75% 75kg
1x1 80% 80kg
3x1 85% 85kg
2x1 75% 80kg
2x1 70% 75kg
Accessories
1a) 3 x 5 Snatch grip behind the neck push press: 60" rest 70,70,70kg
1b) 3 x 5 Pendlay rows 60" rest 70,75,75kg
Conditioning/Skill
Take 20 min to perform the following:
5 rounds NOT for time
ME Strict pullups 7,4,6,6,6
ME HSPU 6,5,4,3,2
ME UB Double unders 18,7,20,26,11
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