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OUR BLOG

Oly Prog 4/16-4/22

By Jbrause | In News & Events | on April 16, 2018

Ruslan Nurudinov- who won a gold medal in Rio and set a 237kg (522#) Olympic record in the clean and jerk in the 105kg class, making him Uzbekistan’s first medal in weightlifting. 

 

Day 1 (Monday)-

1. Snatch Hi-Pull + Tall Snatch + Snatch Balance- 5×2+2+2 @ 7 RPE

2. Snatch,  20 min EMOTM, start @ 70%, every 5 mins add weight, final 5 mins climb every min

3. Back Squat+ Chains- 3RM, x95%, x90%

4a. Snatch Grip Upright Row 3×12

4b. Pull-ups 3×8+ (AMRAP, but at least 8)

4c. Plate OHS 3×10

 

Day 2 (Wednesday)-

1.  Clean Pull + Tall Clean- 4×2+2 @ 7RPE

2. Tall Jerk- 4×3 @ 7 RPE

3. Clean + Jerk, 20 min EMOTM, 1+1, start @ 70%, every 5 min add weight, final 5 mins climb every min

4. 2s Pause Front Squat- 3RM, x95%, x90%

5a. Chin-ups 3×8+

5b. Split Lunge 3x8ea

5c. Face Pulls 3×15

 

Day 3 (Open Gym)-

1. Segment Snatch- 5×3 @ 75-80%

2. Snatch Pulls- 5×3 @ 100%

3. Back Squat- 3×10@70%

4a. Feet-Elevated Ring Row – 3×8+

4b. Ab Wheel- 3×8

4c. GHD Side Bend- 3x6ea

 

 

Day 4 (Open Gym)

1. Segment Clean- 5×3 @ 75-80%

2. Push Press- 5×3 @ 75-80%

3. Clean Pulls- 5×3 @ 100%

4a. Barbell Row- 3×15

4b. Rear Delt Fly- 3×15

4c. GHD Sit-up- 3×10

 

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