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OUR BLOG

Oly Prog 2/12-2/18

By Jbrause | In News & Events | on February 11, 2018

Sohrab Moradi, middleweight gold medalist in 2016 in Rio. He set two new world records in 2017 at the World Weightlifting Championships with a 233kg (513lbs) clean and jerk and a 417kg (919lbs) total.

 

Day 1 (Monday)

1) Rebound Power Jerk- 2RM, 2x2x90%

2) Pause Back Squat w/ 3s eccentric- 5RM, 90%x5, 90%xMax Reps

3) Wtd. Step-Up (step below knee height)- 3x8ea

4) Broad Jump- 4×3

5a) Alternating KB Press- 3×10

5b) GHD Sit-up- 3×10

 

Day 2 (Open Gym, Preferably Tuesday)

1) Segment CLN (Mid Thigh)- 2RM, 2×90%, 2×95%

2) Segment CLN Pull (BTN)- 4RM, 2x4x90%

3) Straight Leg Deadlift- 3×8

4a) 1-Arm DB Overhead Carry-3x50m ea

4b) Wtd. Plank- 3×20-30s

 

Day 3 (Wednesday)

1) Push Press- 2RM, 2×90%, 2×95%

2) Bottom-Up Front Squat- 5RM, 5×90%, Max Reps x 90%

3) Back Squat Jump- 3×20%, 3×25%, 3×30%

4) Turkish Get-up- 3x5ea

 

Day 4 (Open Gym, Preferably Thursday)

1) Segment SN (BTK)- 2RM, 2×90%, 2×95%

2) Deficit SN Pull- 4RM, 2x4x90%

3) RLE Good Morning- 3x6ea

4) Back Extension w/ 3s pause at top- 3×10

5a) SN Grip Bent Row- 3×10

5b) V-Up- 3x Max Reps

 

Day 5 (Open Gym, Preferably Saturday)

1) SN, EMOTM- 5x1x70%, 5x1x75%

2) C+J, EMOTM- 5×1+1×70%, 5×1+1×75%

3) Front Squat w/ 15-20kg of chains- 5RM, 5×90%, Max Reps x 90%

4) Jerk Support in Split (5s)- 1RM

5) Wtd. Sit-up- 3×15

 

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