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OUR BLOG

Oly Prog 5/14-5/20

By Jbrause | In News & Events | on May 14, 2018

Mark Henry, gold medalist in the 1995 Pan Am Games, winner of the 2002 Arnold Strongman Classic, and founder of the Hall of Pain.

 

Day 1 (Monday)-

1. Snatch + Snatch Balance- 5×1+1 @ 9 RPE

2. Panda Pulls – 4×2 @ 80%

3. 1+1/4 Back Squat- x2 @ 9 RPE, 5% Load Drop

4a. Rear Delt Fly- 3×10

4b. Pull-ups- 3×12+ (AMRAP, but at least 12)

4c. DB OH Squat- 3×12

 

Day 2 (Wednesday)-

1.  Clean Pull + Clean- 5×1+1 @ 9 RPE

2. Jerk- 5×2 @ 9RPE

3. Clean Hi-Pulls- 4×2 @ 80%

4. Front Squat- x10 @ 8 RPE, Repeat until 9 RPE

5a. Chin-ups 3×12+

5b. Step-up- 3x6ea

5c. DB Row-3x Max Reps ea

 

Day 3 (Open Gym)-

1. Snatch + Snatch Balance + OHS- 4×1+1+1 @ 8 RPE

2. Snatch Deadlift- x4@ 8 RPE, Repeat until 9

3. Back Squat- x4 @ 9 RPE, 5% Load Drop

4a. Pendlay Row – 3×8

4b. Ab Wheel- 3×8

4c. Pallof Press w/ 3s Pause- 3x10ea

 

Day 4 (Open Gym)

1. Clean + Jerk-5x 2+1 @ 9RPE

2. RDL- 4×6 @ 8 RPE

3. Bench Press- 3×6 @ 9 RPE

4a. Snatch Grip Barbell Row- 3×8

4b. Band Pull Apart- 3×25

4c. GHD Sit-up- 3×21

 

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