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OUR BLOG

Oly Prog 5/21-5/27

By Jbrause | In News & Events | on May 21, 2018

US lifter Mattie Rogers who earned silver at the 2018 Pan Ams last week. 

 

Day 1 (Monday)-

1. Snatch- Build to heavy single

2. Panda Pulls – 5×1 @ 85%

3. 1+1/4 Back Squat- x1 @ 9 RPE, 5% Load Drop

4a. Rear Delt Fly- 3×8

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

4c. DB OH Squat- 3×15

 

Day 2 (Wednesday)-

1. Clean- Build to heavy single

2. Jerk- Build to heavy single

3. Clean Hi-Pulls- 5×1 @ 85%

4. Front Squat- x8 @ 8 RPE, Repeat until 9 RPE

5a. Chin-ups 3×12+

5b. Step-up- 3x4ea

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- x3@ 8 RPE, Repeat until 9

3. Back Squat- x3 @ 9 RPE, 5% Load Drop

4a. Pendlay Row – 3×6

4b. Ab Wheel- 3×8

4c. Pallof Press w/ 3s Pause- 3x12ea

 

Day 4 (Open Gym)

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

2. RDL- 4×4 @ 8 RPE

3. Bench Press- 3×4 @ 9 RPE

4a. Snatch Grip Barbell Row- 3×6

4b. Band Pull Apart- 3×30

4c. GHD Sit-up- 3×24

 

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