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OUR BLOG

Oly Programming 6/5-6/11

By Jbrause | In News & Events | on June 8, 2017

Get ready to work.

 

Group A

Day 1 (Monday)-

1. Muscle SN + SN Push Press + Drop SN- 4 x 1+2+2 @ 9 RPE

2. SN from 12″ Blocks- 3×3 @ 9 RPE

3. OHS- 5RM, x95%, x90%

4a. SN Press- 3×10

4b. V-Ups- 3×20

Day 2 (Wednesday)-

1. Segment Clean + Jerk Drive + Jerk- (1+2+1)RM, x95%, x90%

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

3. Back Squat- 5RM, x95%, x90%

4a. Jerk Rack Support- 4x3x5s

4b. Pull-ups- 4×8

Day 3 (Open Gym, preferably Thursday)-

1. RDL- 6RM, x 95%, x90%

2a. DB Bulgarian Split Squat- 4x6ea @ 9 RPE

2b. DB Rows- 4×8 ea @ 9RPE

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

4a. Bicep Curls- 4×15

4b. Skull Crushers- 4×15

4c. Ab Wheel- 4×8

Day 4 (Open Gym, preferably Saturday)-

1. SN + Hang SN (ATK)- 4×1+1 @ 9 RPE

2. Clean Off 12″ Blocks- 4×2 @ 9 RPE

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

4. Front Squats- 5RM, x95%, x 90%

5a. Jefferson Curl- 3×8

5b. Cuban Rotation- 3×8

 

Group B

Day 1 (Monday)-

1. Hang SN Pull (ATK) + Hang Snatch (ATK)- 2+1 RM, x95%, x90%

2. SN Grip DL w/ Pause at Knee- 4×3 @ 9RPE

3. Front Squat- 5RM

4a. Back Extension- 3×10

4b. V-Ups- 3×20

Day 2 (Wednesday)-

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

2. Segment CLN Pull- 4×3 @ 9 RPE

3. Back Squat- 5RM

4a. Ab Wheel- 4×8

4b. Pull-ups- 4×8

Day 3 (Open Gym, preferably Thursday)-

1a. Seated Good Morning- 4×6 @ 9 RPE

1b. Seated Box Jump- 4×3

2a. DB Bulgarian Split Squat- 4x6ea @ 9 RPE

2b. DB Rows- 4×8 ea @ 9RPE

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

4a. Bicep Curls- 4×15

4b. Skull Crushers- 4×15

4c. Reverse Hypers- 4×15

Day 4 (Open Gym, preferably Saturday)-

1. 3 Pos Snatch (Hi Hang, BTK, Floor)- 1+1+1RM, x95%, x90%

2. Segment Clean- 2RM, x95%, x90%

3. Pause Jerk- 2RM, x95%, x90%

4. Clean Deadlift- 5RM, x95%, x 90%

5a. Jefferson Curl- 3×8

5b. Cuban Rotation- 3×8

 

Group C

Day 1 (Monday)-

1a. 3 Pos Power SN (flr, btk,hi hang)- 4x 1+1+1 @ 9 RPE

1b. Wall Squats- 4×6

2a. SN Pull From 12″ Blocks- 3×3@ 9 RPE

2b. Plate Pullover- 3×6

3a. Front Squat + Chain- 3×3 @ 9 RPE

3b. Trap Raise- 3x8ea

4a. Active Pigeon- 3x8ea

4b. V-ups- 3×20

Day 2 (Wednesday)-

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

1b. Lat Hang- 3x 8 Breaths ea

2a. Jerk Drive + Jerk- 3x 2+2 @ 9RPE

2b. Wtd. Dislocates- 3×6

3a. Back Squat + Chain- 3×3 @ 9 RPE

3b. Diagonal Stretch- 3×6 ea

4a. Jefferson Curls- 4×6

4b. Pull-ups- 4×8

Day 3 (Open Gym, preferably Thursday)-

1a. RDL- 4×6 @ 9 RPE

1b. Box Jump- 4×3

2a. DB Bulgarian Split Squat- 4x6ea @ 9 RPE

2b. DB Rows- 4×8 ea @ 9RPE

3. Snatch Grip Push Press- 4×5@ 9 RPE

4a. Bicep Curls- 4×15

4b. Skull Crushers- 4×15

4c. Ab Wheel- 4×8

Day 4 (Open Gym, preferably Saturday)-

1a. Hang SN (Hi Hang)- 4×2 @ 9 RPE

1b. Ankle Dorsiflexion Off Wall- 4x5x5s Hold

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

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

3a. Tall Jerk + Jerk- 5×2+1 @ 9 RPE

3b. Wall Squats- 5×6

4a. 2s Pause Front Squats- 3×3 @ 9 RPE

4b. Wtd. Trap Raise (2.5#)- 3x5ea

5a. Jefferson Curl- 3×8

5b. Cuban Rotation- 3×8

 

 

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