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OUR BLOG

Oly Prog 12/18-12/24

By Jbrause | In News & Events | on December 18, 2017

Christine Gerard- the first female Canadian weightlifter to medal in the Olympics when she won bronze in London in 2012. She was later upgraded to a gold medal when the 1st and 2nd place finishes were found to be using banned substances.

 

Day 1 (Monday)

1. Pwr SN + SN  x(1+1) @ 8 RPE, x95%, x90%

2. Clean + Power Jerk x(2+1) @9 RPE, x95%, x90%

3. Front Squat + Chains x3 @ 10 RPE, x95%, 90%

4a. Bulgarian Split Squats  3×8ea

4b. Medball Pike Lifts 3×8

 

Day 2 (Wednesday)

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

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

3. Back Squat + Chains x3 @ 10RPE, x95%, x90%

4a. Wall Slides 3×8

4b. Plate Flys 3×10

 

Day 3 (Open Gym, suggested Fri)

1. Snatch Long Pull x4 @9 RPE, x95%, x90%

2.  Clean x1 @ 10 RPE, x95%, x90%

3.  RDL x3 @ 10 RPE, x95%, x90%

4. Strict Press x3@10 RPE, x95%, x90%

5. Cuban Rotation 3×12

 

Day 4 (Open Gym, suggested Sat)

1. 15 Min EMOTM

Snatch (ATK) x 1

First 5 at 75-85%, second 85-95%, third 5 at 95%+

2. 15 Min EMOTM

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

First 5 at 75-85%, second 85-95%, third 5 at 95%+

3a. GHD Sit-ups 3×15

3b. GHD Hip Extensions 3×15

Hold a medicine ball for both movements

 

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