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OUR BLOG

Oly Prog 3/5-3/11

By Jbrause | In News & Events | on March 5, 2018

Sarah Robles, who became the first American to medal in Olympic weightlifting since 2000 when she won bronze in Rio.

 

Day 1 (Monday)

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

2) SN Pull- 2×90%, 2×95%, 2×100%, 2×103%, 2×106%, 1×109%, 1×112%, 1×115%

3) Back Squat- HS, 2×90%

 

Day 2 (Open Gym, Preferably Tuesday)

1) C+J- 1+1×70%, 1+1×75%, 1+1×80%. 1+1×73%, 1+1×78%, 1+1×83%, 1+1×75%, 1+1×80%, 1+1×85%

2) CLN Pull- 3x2x85%

3) Box Jump- 3×3

 

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- 2×90%, 2×95%, 2×100%, 2×103%, 2×106%, 1×109%, 1×112%, 1×115%

3) Front Squat- 2×70%, 2×75%, 2x2x80%

 

Day 4 (Open Gym, Preferably Thursday)

1) SN- 1×70%, 1×75%, 1×80%, 1×73%, 1×78%, 1×83%, 1×75%, 1×80% 1×85%

2) SN Hi-Pull- 3x2x85%

3) Box Jump- 3×3

 

Day 5 (Open Gym, Preferably Saturday)

1) SN – HS

2) C+J- 1+1×70%, 1+1×75%, 1+1×80%, 1+1×85%, 1+1×90%

3) Front Squat- 2×70%, 1×80%, 1×85%, 1×90%

4) Abs of Choice

 

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