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OUR BLOG

Oly Prog 1/29-2/4

By Jbrause | In News & Events | on January 28, 2018

Great American weightlifter Kendrick Farris. He won gold in the Pan Am Games in 2010 and came in 11th in Rio in 2016. 

 

Day 1 (Monday)-

1) Pause Jerk- 2RM, 2x2x90%

2) Build to 3RM Front Squat. Following ea of your top 3 sets do max reps of Back Squat with the same weight.

3) Wtd. Lunge- 3x10ea

4) Box Jump- 4×3

5a) DB Press- 3×10

5b) Wtd. Decline Sit-up

 

Day 2 (Wednesday)-

1) SN, EMOTM- 10x1x70%

2) C+J, EMOTM- 10x1x75%

3) Front Squat- 3x3x75%

4) Abs of Choice

 

Day 3 (Open Gym, Preferably Thursday)

1) CLN- 5x1x70%

2) CLN Pull- 4x3x70%

3) 1-Legged DB RDL- 3x10ea

4a) Bent Row- 3×10-15

4b) Reverse Crunch- 3×15-20

 

Day 4 (Open Gym, Preferably Saturday)

1) SN- 5x1x70%

2) SN Hi Pull- 4x3x70%

3a) KB Swing- 3×15

3b) Standing Plate Twist- 3x15ea side

 

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