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OUR BLOG

Oly Programming 7/10-7/16

By Jbrause | In News & Events | on July 10, 2017

Jessica Lucero, three time US National Champion in the 58kg weight class,  is one of the few American women to ever achieve a double bodyweight clean and jerk at 116kg (256#).

 

Two weeks out from Baystates! Whether you’re competing or not, this is what we’ve been building up to for the past two months. How to approach this week: as we’ve been doing the past several weeks we will be hitting heavy singles quite a few times, but remember that the focus is to peak toward the weekend of July 22nd/23rd- don’t go nuts trying to PR on a random Thursday in July. Hit something heavy confidently, then hit your drop off sets and go home. As we’ve done in the past I do want you training in simulated meet conditions on day 4 of this week. Warm up with the same jumps you’d hit in a competition, then give yourself three attempts to hit a heavy single SN and C+J.

Remember, hitting a PR after 4 missed attempts in training is great, but our goal is to reliably hit lifts under pressure at a competition, not get lucky. I will of course be away this week and next Monday, try not to give your subs too hard a time.

Group A

Day 1 (Monday)-

1. Snatch- 1RM, 2x1x90%

2. Clean + Jerk- 1RM, 2x1x90%

3. Front Squat- 1RM, 2x1x90%

4. Clean Pull- 3x2x105%

Day 2 (Wednesday)-

1. Dip Snatch- 1RM, 2x1x90%

2. Power Clean + Power Jerk- (1+1)RM, 2×90%

3. Back Squat- 1RM, 2×90%

4. Snatch Pull- 3x2x100%

Day 3 (Open Gym, Preferably Thursday)-

1. Snatch- 1RM, x90%

2. Clean + Jerk- 1RM, x90%

3. Clean Pull- 3x2x100%

Day 4 (Open Gym, Preferably Saturday)-

1. Snatch- Competition Format, 1RM

2. Clean + Jerk- Competition Format, 1RM

 

Group B

Day 1 (Monday)-

1. Snatch- 1RM, 2x1x90%

2. Clean + Jerk- 1RM, 2x1x90%

3. Front Squat- 1RM, 2x1x90%

4. Clean Pull- 3x2x105%

Day 2 (Wednesday)-

1. Hang Snatch (BTK)- 1RM, 2x1x90%

2. Power Clean + Power Jerk- (1+1)RM, 2×90%

3. Back Squat- 1RM, 2×90%

4. Snatch Pull- 3x2x100%

Day 3 (Open Gym, Preferably Thursday)-

1. Snatch- 1RM, x90%

2. Clean + Jerk- 1RM, x90%

3. Clean Pull- 3x2x100%

Day 4 (Open Gym, Preferably Saturday)-

1. Snatch- Competition Format, 1RM

2. Clean + Jerk- Competition Format, 1RM

 

Group C

Day 1 (Monday)-

1a. Snatch- 1RM, 2x1x90%

1b. Wall Squats w/ BB- 3×5

2a. Clean + Jerk- 1RM, 2x1x90%

2b. KB Pull-over- 3×6

3a. Front Squat- 1RM, 2x1x90%

3b. Wall Slides- 3×8

4a. Clean Pull- 3x2x105%

4b. Split Leg Good Morning- 3x5ea

Day 2 (Wednesday)-

1a. Power Snatch- 1RM, 2x1x90%

1b. Straddle Plate Reach- 3x6ea

2a. Dip Clean + Power Jerk- (1+1)RM, 2×90%

2b. Wtd. Dislocates- 3×6

3a. Back Squat- 1RM, 2×90%

3b. Active Pigeon 3×8

4. Snatch Pull- 3x2x100%

5. Jefferson Curl- 3×8

Day 3 (Open Gym, Preferably Thursday)-

1. Snatch- 1RM, x90%

2. Clean + Jerk- 1RM, x90%

3. Clean Pull- 3x2x100%

Day 4 (Open Gym, Preferably Saturday)-

1. Snatch- Competition Format, 1RM

2. Clean + Jerk- Competition Format, 1RM

 

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