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OUR BLOG

Oly Prog 2/5-2/11

By Jbrause | In News & Events | on February 4, 2018

Li Xueying, gold medalist in the 2012 London Olympics the 58kg weightclass, with a 108 kg (238 lb) snatch and a 138 kg (304 lb) clean and jerk.

 

Day 1 (Monday)

1) Power CLN + CLN- 1+1RM, 2×1+1×90%

2) Deficit CLN Deadlift- 4RM, 2x4x90%

3) Seated Good Morning- 3×8

4a) 1-Arm Farmer’s Carry- 3x50m ea

4b) Wtd. Plank- 3×20-30s

 

Day 2 (Wednesday)

1) Jerk Behind the Neck + Jerk- 1+1RM, 1+1×90%, 1+1×95%

2) Parallel Back Squat w/ 3s Eccentric- 4RM, 4×90%, Max Reps x 90%

3) 1/4 Squat Jump- 3x3x40%

4) Turkish Get-up- 3x5ea

 

Day 3 (Open Gym, Preferably Thursday)

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

2) SN Pull w/ 5s Eccentric- 3RM, 2x3x90%

3) RLE Straight Leg Deadlift- 3x6ea

4) Back Ext holding BB in SN Grip- 3×10

5a) Pull-ups- 3×10

5b) Hollow Rock- 3x Max Reps

 

Day 4 (Open Gym, Preferably Saturday)

1) SN, EMOTM- 3x1x70%, 3x1x75%, 3x1x80%, HS

2) C+J, EMOTM- 3×1+1×70%, 3×1+1×75%, 3×1+1×80%, HS

3) Pause Front Squat- 5RM, 5×90%, Max Reps x 90%

4) Jerk Support (5s)- 2RM

5) Hanging Leg Raise- 3x Max Reps

 

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