I'm getting a friend in the UK to send me a Lego Oly Lifter.

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, jog, bike, skip or row, then 2-3rounds of: 10 Inch worms 10 Push-ups 8 Reverse lunges per side [/tab]

[tab title="Group Metcons"] Tuesday 5 rounds for time: 10 Pull-ups 20 KB swings 200m run *compare to: April 26, 2012

Wednesday 7 rounds for time: 9 Wall ball 6 Burpees

Thursday 3 sets: 30sec Ball slams 60sec Rest 30sec Prowler 10m shuttles 60sec Rest 30sec Battling ropes 60sec Rest 30sec Airdyne sprint 60sec Rest

Friday 5 sets: 200m row. Rest 3mins

Saturday 10,9,8…3,2,1 reps of: DB thrusters at 40% 1RM push press Box jumps *compare to: Monday, Sept 19, 2011 [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 90sec A2. Narrow Grip Chin-ups 3x5-10, controlled tempo, rest 90sec B. Skin the Cat 3x3-5 OR 25 knee to elbow, rest as needed C. Group Metcon

Workout 2 A. Push Press 4x3, rest 2mins B. 3x3 Turkish Get-up. As heavy as possible. Rest as needed C. Group Metcon

Workout 3 A. Deadlift 3x3 ramping sets. 2mins between sets B1. Pendlay Row, 3x12, rest 45sec B2. Poliquin Step-ups 3x20-25/side, rest 45sec C. Group Metcon

Workout 4 A1. Ring Row 3xmax, rest 60sec A2. FFESS 3x10/side, rest 60sec B1. Standing DB Press 3x8-12, rest 60sec B2. Good Morning 3x10, rest 60sec C1. Push-ups 4xmax, rest 45sec C2. Toes to bar 4x8-10, rest 45sec [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 1RM B. Back Squat 1RM C1. Double unders 4x30, rest as needed C2. Turkish Get-up 4x3/side, rest as needed

Workout 2 A1. Muscle-up practice 3x3-5 reps OR chin-ups 3x2-4, rest 45sec A2. Low box step-up 3x15/side, rest 45sec B. Skin the cat 3x3-5 OR toe to bar 3x8-12, rest 60sec C. Group Metcon

Workout 3 A. Front squat 3x5@70%, rest 2mins B. Powel raise 3x10/side, rest 45sec between sides C. Group metcon

Workout 4 A. Bench Press 1RM B. Deadlift 1RM C. 100 double unders (6min cut-off) D. L-sit. Accumulate 75sec

Workout 5 A1. Pendlay Row 4x8, rest 60sec A2. Knee Level Box Step-up (if possible, box is at knee level) 4x12/side, rest 60sec B. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang snatch 5x2@65% B. Push Press 1RM C. Back Squat 1RM

Workout 2 A. Clean pick-up + clean pull + full clean @ 40-50% 5x1, rest 90sec B. Full clean, 5x1 work to moderately heavy single, rest 90sec C. Metcon

Workout 3 A. Jerk 1RM B. snatch pick-up + jumping snatch pull + full snatch 5x1 @ 40%. C. Full snatch + hang snatch + hang snatch. 5x1, rest 90-120sec D. Deadlift 5x2@80%, rest 90sec E. 100 double unders, 6min time cut-off.

Workout 4 A1. Front Squat 3x5 @ 70%, rest 90sec A2. Chins 3x2-4 [3010], rest 90sec B. Group Metcon

Workout 5 A. Hang snatch + hang snatch full snatch 5x1, rest 2mins *build as heavy as you can for the day with good technique. If you miss a lift, drop 10-20lbs and build back up. B. Power clean 5x2, rest 90sec C. Jerk 5x3 @ 80%, rest 2mins D. RDL 3x10, rest 2mins [/tab] [/accordiontabs]

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