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OUR BLOG

Oly Prog 6/12-6/18

By Jbrause | In News & Events | on June 12, 2017

The Shankliest

 

Group A

Day 1 (Monday)-

1. Power SN + SN Push Press + SN Balance- 4x 1+1+2 @ 9 RPE

2. SN from 12″ Blocks- 4×2 @ 9 RPE

3. OHS- 3RM, x95%, x90%

4a. SN Press- 3×10 (add weight)

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1. Segment CLN + Pause Jerk- (1+2)RM, x95%, x90%

2. Clean Pull- 3RM, x95%, x90%

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

4a. Jerk Rack Support- 3x4x5s

4b. Pull-ups- 3×10

Day 3 (Open Gym, preferably Thursday)-

1. RDL- 5RM, x95%, x90%

2a. DB Bulgarian Split Squat- 4x5ea @ 9RPE

2b. DB Rows- 4x7ea @ 9RPE

3. Push Press- 2RM, x95%, x90%

4a. Hammer Curls- 4×12

4b. Banded Tricep Pushdown- 4×20

4c. Ab Wheel 4×8

Day 4 (Open Gym, preferably Saturday)-

1. Hang SN (BTK) + Hang SN (Hi Hang)- 4×1+1 @ 9 RPE

2. Clean off 12″ Blocks- 4×1 @ 9 RPE

3. Power Jerk- 1RM, x95%, x90%

4. Front Squats- 3RM, x95%, x90%

5a. Jefferson Curl- 3×10

5b. Cuban Rotation- 3×10

 

Group B

Day 1 (Monday)-

1. Hang SN Pull (ATK) + Hang SN Pull (BTK) + Hang SN (BTK)- 1+1+1RM, x 95%, x90%

2. SN Grip DL w/ Pause at Knee- 4×2 @RPE

3. Front Squat- 3RM

4a. Back Extension- 3×10 (add weight)

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1. Hang CLN Pull (BTK) + Hang CLN (BTK) + Jerk- 1+1+1RM, x95%, x90%

2. Segment CLN Pull- 4×3 @ 9RPE

3. Back Squat- 3RM

4a. Ab Wheel- 3×10

4b. Pull-ups- 3×10

Day 3 (Open Gym, preferably Thursday)-

1a. Seated Good Morning- 4×5 @ 9 RPE

1b. Seated Box Jump- 4×2

2a. DB Bulgarian Split Squat- 4x5ea @ 9RPE

2b. DB Rows- 4x7ea @ 9RPE

3. Snatch Grip Push Press- 2RM, x95%, x90%

4a. Hammer Curls- 4×12

4b. Banded Tricep Pushdown- 4×20

4c. Reverse Hypers 4×18

Day 4 (Open Gym, preferably Saturday)-

1. Hang SN (ATK) + SN- 1+1RM, x95%, x90%

2. Segment CLN + CLN- 1+1RM, x95%, x90%

3. Pause Jerk + Jerk- 1+1RM, x95%, x90%

4. Clean DL- 4RM, x95%, x90%

5a. Jefferson Curl- 3×10

5b. Cuban Rotation- 3×10

 

Group C

Day 1 (Monday)-

1a. Power SN + Hang Power SN (BTK) + Hang SN (ATK)- 4×1+1+1 @ 9 RPE

1b. Wall Squats- 4×7

2a. SN Pull from 12″ Blocks- 4×2 @ 9 RPE

2b. Plate Pull-over- 4×6

3a. Front Squat + Chain- 4×2 @ 9 RPE

3b. Trap Raise 4x8ea

4a. Active Pigeon- 3x8ea

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1a. Hang CLN Pull (BTK) + CLN + Pause Front Squat- 4×1+1+1 @ 9 RPE

1b. Lat Hang- 3×8 breaths ea

2a. Jerk Drive + Pause Jerk + Jerk- 3×1+1+1 @ 9 RPE

2b. Wtd. Dislocates- 3×6

3a. Back Squat + Chain- 4×2 @ 9RPE

3b. Diagonal Stretch- 4x6ea

4a. Jefferson Curls- 3×8

4b. Pull-ups- 3×10

Day 3 (Open Gym, preferably Thursday)-

1a. RDL- 4×5 @ 9 RPE

1b. Box Jump- 4×2

2a. DB Bulgarian Split Squat- 4x5ea @ 9RPE

2b. DB Rows- 4x7ea @ 9RPE

3. Snatch Grip Push Press- 4×4 @ 9RPE

4a. Hammer Curls- 4×12

4b. Banded Tricep Pushdown- 4×20

4c. Ab Wheel 4×8

Day 4 (Open Gym, preferably Saturday)-

1a. Hang SN (ATK) + Hang SN (BTK)- 4×1+1 @ 9RPE

1b. Ankle Dorsiflexion Off Wall- 4x5x5s Hold

2a. Hang Power CLN (ATK) + Hang CLN (BTK)- 4×1+2 @ 9 RPE

2b. Band Shoulder Pulses + Circles + Hold- 4x10ea

3a. Behind the Neck Jerk- 5×2 @ 9 RPE

3b. Wall Squats 5×7

4a. 2s Pause Front Squats- 4×2 @9 RPE

4b. Trap Raise- 4x6ea

 

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