Oly Prog 11/27-12/3 | Crossfit Coolidge Corner
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OUR BLOG

Oly Prog 11/27-12/3

By Jbrause | In News & Events | on November 27, 2017

The man himself, Donny Shankle.

 

Day 1 (Monday)

1. SN Hi Pull + Pwr SN + Hang SN (ATK) x(1+1+1) @ 8 RPE, x95%, x90%

2. Power Clean + Power Jerk x(2+2) @9 RPE, x95%, x90%

3. Front Squat x5 @ 10 RPE, x95%, 90%

4a. Seated Wtd. Box Jumps 3×5

4b. Ab Wheel 3×10

 

Day 2 (Wednesday)

1. Segment Clean + Jerk Drive + Jerk x(1+2+1) @ 8 RPE, x95%, x90%

2. Snatch + OHS x(1+2) @ 9 RPE, x95%, x90%

3. Back Squat x5 @ 10RPE, x95%, x90%

4a. Jefferson Curl 3×6

4b. Pull-ups 3×8

 

Day 3 (Open Gym, suggested Fri)

1. Snatch Long Pull + Snatch Push Press x(1+4) @9 RPE, x95%, x90%

2.  Clean Off Blocks x2 @ 10 RPE, x95%, x90%

3.  RDL 6RM, x95%, x90%

4. Strict Press 5RM, x95%, x90%

5. Cuban Rotation 3×8

 

Day 4 (Open Gym, suggested Sat)

1. 15 Min EMOTM

Snatch (ATK) x 1

First 5 at 60-70%, second 5 at 70-80%, third 5 at 80%+

2. 15 Min EMOTM

Clean (ATK) + Jerk x (1+1)

First 5 at 60-70%, second 5 at 70-80%, third 5 at 80%+

3a. GHD Sit-ups 3×15

3b. GHD Hip Extensions 3×15

 

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