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OUR BLOG

Oly Prog 2/19-2/25

By Jbrause | In News & Events | on February 18, 2018

Lydia Valentín, weightlifting powerhouse, medaled in the past three Summer Olympic Games with the highlight being her gold medal win in London in 2012.

 

Day 1 (Monday)

1) Jerk- 2x1x70%, 3x1x75%

2) Back Squat- 3x4x75%

3) Walking Lunge (unweighted)- 3x10ea

4a) Push-ups- 3×10-15

4b) Plank (no weight)- 3×30-60s

 

Day 2 (Open Gym, Preferably Tuesday)

1) SN- 2x1x70%, 3x1x75%

2) SN Hi Pull- 4x3x75%

3a) KB Swing 3×15

3b) Standing Plate Twist- 3×15/ea side

 

Day 3 (Wednesday)

1) SN Balance- 5x1x70%

2) Pause Back Squat- 3x4x65%

3) Box Jump-4×3

4) V-up- 3×15-20

 

Day 4 (Open Gym, Preferably Thursday)

1) CLN- 2x1x70%, 3x1x75%

2) CLN Pull- 4x3x75%

3) 1-Legged DB RDL- 3x10ea

4a) Bent Row- 3×10-15

4b) Reverse Crunch- 3×15-20

 

Day 5 (Open Gym, Preferably Saturday)

1) SN, EMTOM- 10x1x75%

2) C+J, EMOTM- 10×1+1×75%

3) Front Squat- 3x3x75%

4) Abs of Choice

 

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