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OUR BLOG

Oly Prog 10/16-10/22

By Jbrause | In News & Events | on October 16, 2017

Chinese 62kg lifter Zhang Xiangxiang moments after unsuccessfully lifting 184 kg, yet still winning the gold medal in Beijing.

 

New cycle!

We’re starting a new 9 week program with a brief departure the classic lifts to focus on upping your foundational strength.

We’ll place an emphasis on building your squatting strength, with a little more complex autoregulatory protocol than we’ve used in the past.

This week you’ll use 80% of your 1RM back squat. With that weight perform 3-6 reps, until you hit a 9 RPE or 6 reps, whichever comes first. Following that you’ll drop 3-6% of the weight off the bar and keep performing sets until it feels like a 9 RPE. Your Monday squat session might look like:

Joe Brookline

1RM Back Squat = 300#

Back Squat x 3-6 x 80% @ 9 RPE, Load Drop 3-6%

6x 240 @ 9 RPE

Drop 3-6%

6x 225 @ 8

6x 225 @ 8.5

6x 225 @ 9

Stop.

If you can get in more drop sets before feeling fatigued, fantastic, if you get less, fantastic. Listen to your body. Regardless of how fatigued you feel cutoff point is 22 minutes.

Next time we back squat you’ll up your weight based on how many reps you got in that first set. If you performed 6 reps: +10#, 5 reps: +5#, 4 Reps: +2.5#, 3 Reps: +1#. If you don’t complete at least 3 reps, we’ll talk about it.

If this doesn’t make sense now, it will.

 

Day 1 (Monday)

1. Back Squat x 3-6 x 80% @ 9 RPE, Load Drop 3-6% (22min limit)

2. Hang Snatch Hi-Pulls- 5×10 (14 min limit)

3. Snatch Deadlift- 6×5 @100%+ (14 min limit)

 

Day 2 (Wednesday)

1. Front Squat x 3-6 x 80% @ 9 RPE, Load Drop 3-6% (22 min limit)

2. Push Press- 6×4 (14 min limit)

3. Barbell Row- 6×8 (14 min limit)

 

Day 3 (Open Gym, suggested Fri)

1. Back Squat x 3-6 x WGHT @ 9 RPE, Load Drop 3-6% (22 min limit)

2. Power Clean  + Hang Power Clean- 5x 2+2 @60-70% (14 min limit)

3.  Clean Deadlift- 6×5 @ 100%+ (14 min limit)

 

Day 4 (Open Gym, suggested Sat)

1. Snatch- 6×2 @ 70%

2. Clean + Jerk- 6×2 @ 70%

3. 15 Min EMOTM

1st- Chin-ups (3-10, add weight if appropriate)

2nd- Dips (3-10, add weight if appropriate)

3rd- V-ups (15-25)

 

 

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