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OUR BLOG

Oly Prog 6/26-7/2

By Jbrause | In News & Events | on June 26, 2017
Naim Süleymanoğlu, ‘The Pocket Hercules’, set multiple world records including a 190kg (419#) clean and jerk at 64kg (141#) bodyweight.

 

Hey all- spreadsheet is up, you can view the rest of our cycle leading up to the Bay State Games here. Low volume week this week, backing off before we build up for a peak!

Note: for the next few weeks on all 1RM lifts- if you miss twice at a given weight, stop.

 

Group A-

Day 1 (Monday)-

1. Snatch- 4×2 @ 8 RPE

2. Clean + Jerk- 3×2 @ 8 RPE

3. OHS- 3×5 @ 8 RPE

4a. Sotts Press- 3×10

4b. Dragon Flags- 3×5

Day 2 (Wednesday)-

1. Snatch- 4×1 @ 9 RPE

2. Clean + Jerk- 4×1 @ 9 RPE

3. Back Squat- 3×5 @ 8 RPE

4a. Pull-ups- 3×8

4b. Reverse Hypers- 3×20

Day 3 (Open Gym, preferably Friday)-

1. Snatch- 1RM

2, Clean + Jerk- 1RM

3. Front Squat- 3×5 @ 8 RPE

4a. Jefferson Curl- 3×8

4b. KB Pull-Over- 3×6

 

Group B-

Day 1 (Monday)-

1. SN Pull + SN- 4×2+1 @ 8 RPE

2. CLN Pull + CLN + Jerk- 4×1+1+1 @ 8 RPE

3. Front Squat- 3×5 @ 8 RPE

4a. Back Extensions- 3×8

4b. Dragon Flags- 3×5

Day 2 (Wednesday)-

1. Snatch- 4×1 @ 9 RPE

2. Clean + Jerk- 4×1 @ 9 RPE

3. Back Squat- 3×5 @ 8 RPE

4a. Reverse Hypers- 3×20

4b. Pull-ups- 3×8

Day 3 (Open Gym, preferably Friday)-

1. Snatch- 1RM

2. Clean + Jerk- 1RM

3. SN Grip DL- 3×5 @ 8 RPE

4a. Jefferson Curl- 3×8

4b. KB Pull-Over- 3×6

 

Group C-

Day 1 (Monday)-

1a. Power SN + SN- 4×1+1 @ 8 RPE

1b. Wall Squats w/ PVC- 3×5

2a. CLN + FS + Jerk- 4×1+1+1 @ 8 RPE

2b. KB Pull-over- 3×6

3a. Front Squat + Chains- 4×3 @ 8 RPE

3b. Wall Slides- 3×8

4a. Dragon Flags- 3×5

4b. Jefferson Curl- 3×6

Day 2 (Wednesday)-

1a. Snatch- 4×1 @ 9 RPE

1b. Straddle Plate Reach- 3x6ea

2a. CLN + Jerk- 4×1 @ 9 RPE

2b. Wtd. Disclocates- 3×6

3a. Back Squat + Chains- 4×3 @ 8 RPE

3b. Active Pigeon- 3×8

4a. Split Leg Good Morning- 3x5ea

4b. Pull-ups- 3×8

Day 3 (Open Gym, preferably Friday)-

1. Snatch- 1RM

2. Clean + Jerk- 1RM

3a. 2s Pause Front Squat- 4×3 @ 8 RPE

3b. Barbell on Knees Ankle Stretch- 3x45s

4a. Jefferson Curl- 3×6

4b. KB Pull-Over- 3×6

 

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