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OUR BLOG

Oly Prog 9/18-9/24

By Jbrause | In News & Events | on September 18, 2017

Chinese middleweight Deng Wei who won gold at Rio in the 63kg class with a world record total of 262 kg (577#). She hit a 115kg (253#) snatch and a 147kg (324#) clean and jerk (also a world record)

 

Day 1 (Monday)

1. Snatch- 1RM@10RPE, 1×95%, 1×90%

2. Clean + Jerk- 1RM@10RPE, 1×95%, 1×90%

3. Front Squat- 1RM@10RPE, 1×95%, 1×90%

4. Clean Pull- 4x2x110%

 

Day 2 (Open Gym, Tuesday)

1. Snatch Long Pull + Tall Snatch – 5 x 2+2 @ 7 RPE

2. Tall Jerk (from shoulders) – 5×2 @ 8 RPE

3. Clean Long Pull + Tall Clean – 4×2+2 @ 8 RPE

 

Day 3 (Wednesday)

1. Dip Snatch- 1RM@10RPE, 1×90%, 1×95%, 1×90%

2. Power Clean + Power Jerk- 1RM@10RPE, 1×90%, 1×95%, 1×90%

3. Back Squat- 1RM@10RPE, 1×90%, 1×95%

4. Snatch Pull- 4x3x120%

 

Day 4 (Open Gym, Friday recommended)

1. Snatch- 1RM@10RPE

2. Clean + Jerk- 1RM@10RPE

3. Clean Pull- 4×2×115%

 

Day 5 (Open Gym, Saturday recommended)

1. Snatch- 2×80%, 2×85%, 2×90%, 2×93%

2.  Clean + Jerk- (2×1)x80%, x85%, x90%,x93%

3. Front Squat- 2×70%, 2×80%, 2×85%, 2×90%, 2×93%

4. Snatch Pull- 2×110%, 2×115%, 2x2x120%

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