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OUR BLOG

Oly Prog 7/31-8/6

By Jbrause | In News & Events | on July 31, 2017

Zoe Smith, English weightlifter who holds four British clean and jerk records spread across three weightclasses.

 

Day 1 (Monday)

1a. Close Grip Bench Press + Chains 3×5  @ 9 RPE

1b. Wtd. Feet Elevated Ring Rows 3×10

2. Farmer’s/ Frame Carry 4×100′- Build to heavy load

3. Front Squat 20RM

4. Tabata V-Up Medley

Day 2 (Wednesday)

1a. Log/ Axle Press 4×1 @ 9RPE

1b. Wtd. Pull-ups 4×1

2. Back Squat + Chains 5×3

3. ‘Double Grace’- For Time: 60 Clean + Jerks (135/95)

4a. Banded Bicep Curls 3 x 25

4b. BB Skullcrushers 3×12

Day 3 (Open Gym)

1a. Wtd. Push-ups 4×4 (use boxes + belt) @ 9RPE

1b. Pendlay Row 4×6 @ 9RPE

2. 2″ Deficit Deadlift 4×1 @ 9RPE

3. 8x100m Row : Max Effort. Rest as needed.

4a. Dragon Flags 3×6

4b. GHD Side Bend 3x6ea

 

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