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OUR BLOG

Oly Prog 4/24-4/30

By Jbrause | In News & Events | on April 24, 2017

Oldschool cool- Dr. Karyn Marshall, winner of the first women’s world championship in weightlifting and first woman in history to clean and jerk over 300#. 

 

Day 1 (Monday)

1. Snatch- 2x2x90%

2. Clean + Jerk- 2x2x90%

3.  Snatch Pull- 3×3×100%

4. Back Squat- 3x3x90%

5. Ab Wheel 3×8

 

Day 2 (Wednesday)

Testing Day!

Establish a 1 RM in:

1. Snatch

2. Clean + Jerk

*If you miss a weight 3 times, stop.

3. Front Squat

*Don’t miss. No missing slow lifts.

 

Day 3 (Open Gym)

1. Dip Snatch + OHS – 2×1+2×90%

2. Power Clean + Power Jerk 2x2x90%

3. Clean Pull Off Blocks (6″) 2x2x105%

4. 1+ 1/4 Back Squat- 2x2x90%

5. 15 Min EMOTM- 1st: 5 Pull-ups, 2nd: 5 Dips, 3rd: 5 Hanging Leg Raises w/ Pause

 

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