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OUR BLOG

Oly Prog 1/15-1/21

By Jbrause | In News & Events | on January 17, 2018

A whole lotta man- Vasily Alekseyev, Soviet Union weightlifting legend who set 80 world records and won two Olympic gold medals. His best lifts were a 419# snatch, a 521# clean and press, and a 564# clean and jerk.

 

Day 1 (Monday)

1) Snatch, EMOTM- 3x1x70%, 3x1x73%, 3x1x76%, HS

2) Clean + Jerk, EMOTM- 3×1+1×70%, 3×1+1×73%, 3×1+1×76%, HS

3) Pin Front Squat (parallel)- 6RM, 6×90%, Max Reps x90%

4) Jerk Recovery- 3RM

5) Ab Wheel- 3x Max Reps

 

Day 2 (Wednesday)

1) Jerk Behind the Neck- 3RM, 3×90%, 3×95%

2) Narrow Stance Back Squat- 8RM, 8×90%, Max Reps x90%

3) Lateral Lunge- 3x10ea

4) Broad Jump- 5×3

5a) Dip- 3×15

5b) Wtd. Sit-Up 3x Max Reps

 

Day 3 (Open Gym, preferably Thursday)

1) SN Hi Pull + Hang SN (ATK) + OHS- 1+1+1RM, 1+1+1×90%, 1+1+1×95%

2) Halting SN Deadlift on Riser (ATK)- 5RM, 2x5x90%

3) Straight Leg Deadlift- 3×8

4a) 2 Arm DB Overhead Carry- 3x50m 4b) Wtd. Plank- 3×20-30s

 

Day 4 (Open Gym, preferably Saturday)

1) SN Balance + SN Push Press- 1+5RM, 1+5×90%, 1+5×95%

2) Parallel Front Squat- 6RM, 6×90%, Max Reps x90%

3) Jumping Squat- 3x5x60%

4) Decline Sit-up- 3x Max Reps

 

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