Thurs 08/09/12 O-Lifting

For the next 12 weeks the O-Lifting emphasis will be on Position, Posture and Pulling Strength.


A. Warm-up- 2 Snatch Pulls+ 2 Snatch Push Press+ 2 Overhead Squats x 2 sets

B. Power Snatch + Overhead Squat + Snatch ( 2 second pause at the bottom of each)- x 3 sets

C. Push Press + Jerk Behind the Neck + Jerk (5 sec hold in split position)- 3 sets

D. Jerk Dip Squat 3 x 3


2 sets, no rest
A1. Weighted Back Ext (dumbell behind neck) x 10
A2. Front Bridge on Rings- 1 min hold

Posted on: August 9, 2012admin

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