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OUR BLOG

Oly Prog 9/25-10/1

By Jbrause | In News & Events | on September 24, 2017

CJ Cummings currently holds a youth world record in the 69kg weight class with a 185kg clean and jerk 

 

Two weeks out from the Ginny!  More info to come next week regarding scheduling and info for spectators so stay tuned!

As we’ve been doing for the past couple of weeks, the focus this week is on hitting some nice heavy singles, keeping in mind that we’re not trying to peak this week and hit PRs.  Save those for the meet!  If you miss a lift 3 times, move on.  You won’t have that many opportunities to hit your lift at the meet, and that’s what we want to be working towards.

Jamie is away until after the meet, so oly classes will be covered by a variety of coaches.  Try not to keep them there past 8:30PM.  If you are lifting during a class, please always check with the coach beforehand.  If you have questions about the meet, making weight, etc. just let any of us know.  And remember — work hard and be nice to people 🙂

XOXO,
Kelsey

Day 1 (Monday)

1. Snatch- 1RM@10RPE, 2×1@90%

2. Clean + Jerk- 1+1RM@10RPE, 2×1@90%

3. Front Squat- 1RM@10RPE, 2×1@90%

4. Clean Pull- 3×2@105%

 

Day 2 (Open Gym, Tuesday)

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

2. Tall Jerk (from shoulders) – 5×1 @ 8 RPE

3. Clean Long Pull + Tall Clean – 4×1+1 @ 8 RPE

 

Day 3 (Wednesday)

1. Dip Snatch- 1RM@10RPE, 2×1@90%

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

3. Back Squat- 1RM@10RPE, 2×1@90%

4. Snatch Pull- 3×2@100%

 

Day 4 (Open Gym, Friday recommended)

1. Snatch- 1RM@10RPE, 1@90%

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

3. Clean Pull- 3×2@100%

 

Day 5 (Open Gym, Saturday recommended)

1. Snatch- 2@80%, 2@85%, 2@90%, 2@95%

2. Clean + Jerk- (2+1)@80%, @85%, @90%,@95%

3. Front Squat- 2@70%, 2@80%, 2@85%, 2@90%, 2@95%

4. Snatch Pull- 2@110%, 2@115%, 2×2@120%

 

 

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