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OUR BLOG

Oly Prog 2/26-3/4

By Jbrause | In News & Events | on February 26, 2018

Anatoly Pisarenko, lifter for the USSR, set 13 world records and was a 3-time World and 4-time European champion. He lifted for the famous Dynamo weightlifting club, and is featured in probably the most BA picture of someone squatting ever.

 

Day 1 (Monday)

1) SN (Work up past first HS if possible)- HS, 1×85%, 2x1x90%, HS

2) SN Pull- 3×85%, 3×90%, 2×95%, 2×98%, 2×101%, 1×104%, 1×107%, 1×110%

3) Back Squat- HS, Max Reps x80%

 

Day 2 (Open gym, preferably Tuesday)

1) C+J- 1+1×70%, 1+1×75%, 1+1×80%, 1+1×70%, 1+1×75%, 1+1×80%, 1+1×70%, 1+1×75%, 1+1×80%

2) CLN Pull- 4x3x80%

3) Box Jump- 4×3

 

Day 3 (Wednesday)

1) C+J (Work up past first HS if possible)- HS, 1+1×85%, 1+1×90%, 1+1×95%, HS

2) CLN Pull- 3×85%, 3×90%, 2×95%, 2×98%, 2×101%, 1×104%, 1×107%, 1×110%

3) Front Squat- 3×70%, 3x3x75%

 

Day 4 (Open gym, preferably Thursday)

1) SN- 1×70%, 1×75%, 1×80%, 1×70%, 1×75%, 1×80%, 1×70%, 1×75%, 1×80%

2) SN Hi-Pull- 4x3x80%

3) Box Jump- 4×3

 

Day 5 (Open gym, preferably Saturday)

1) SN- HS, 2×70%, 2×80%

2) C+J- HS, 2×2+1×75%

3) Front Squat- HS, 1×85%, 1×90%, 1×95%

4) Abs of Choice

 

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