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OUR BLOG

Oly Prog 12/4-12/10

By Jbrause | In News & Events | on December 4, 2017

Mattie Rogers became the first American woman to win a medal in twelve years at the IWF World Championships this past weekend. She won bronze medals in the snatch, clean and jerk, and total.

 

Day 1 (Monday)

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

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

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

4a. Seated Wtd. Box Jumps 4×3

4b. Ab Wheel 4×8

 

Day 2 (Wednesday)

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

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

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

4a. Jefferson Curl 3×8

4b. Pull-ups 3×10

 

Day 3 (Open Gym, suggested Fri)

1. Snatch Long Pull + Snatch Push Press x(2+3) @9 RPE, x95%, x90%

2.  Clean Off Blocks x1 @ 10 RPE, x95%, x90%

3.  RDL 5RM, x95%, x90%

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

5. Cuban Rotation 3×10

 

Day 4 (Open Gym, suggested Sat)

1. 15 Min EMOTM

Snatch (ATK) x 1

First 5 at 65-75%, second 5 at 75-85%, third 5 at 85%+

2. 15 Min EMOTM

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

First 5 at 65-75%, second 5 at 75-85%, third 5 at 85%+

3a. GHD Sit-ups 3×18

3b. GHD Hip Extensions 3×18

 

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