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OUR BLOG

Oly Prog 10/23-10/29

By Jbrause | In News & Events | on October 23, 2017

25 year old Taiwanese weightlifter Hsu Shu-ching who won a gold medal in Rio in the 53kg class. Her best lifts were 100kg (220#) in the snatch and 112kg (247#) in the the clean and jerk.

 

Day 1 (Monday)

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

2. Snatch-Grip Hi-Pulls (no legs)- 5×10 (14 min limit)

3. Snatch Pull – 6×5 @100%+ (14 min limit)

 

Day 2 (Wednesday)

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

2. Push Press- 6×3 (14 min limit)

3. Barbell Row- 6×6 (14 min limit)

 

Day 3 (Open Gym, suggested Fri)

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

2. Power Clean  + Hang  Clean- 5x 2+2 @65-75% (14 min limit)

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

 

Day 4 (Open Gym, suggested Sat)

1. Snatch + Hang Snatch- 6×1+1 @ 75%

2. Clean + Hang Clean + Jerk- 6×1+1+1 @ 75%

3. 18 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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