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OUR BLOG

Oly Prog 12/11-12/17

By Jbrause | In News & Events | on December 11, 2017

Liu Hao, gold medalist in the 2014 Asian Games. Half man, half refrigerator.

 

Day 1 (Monday)

1. Pwr SN + SN  x(2+1) @ 8 RPE, x95%, x90%

2. Clean + Power Jerk x(2+2) @9 RPE, x95%, x90%

3. Front Squat + Chains x5 @ 10 RPE, x95%, 90%

4a. Seated Wtd. Box Jumps 5×2

4b. Ab Wheel 5×8

 

Day 2 (Wednesday)

1. Segment Clean + Jerk x(1+2) @ 8 RPE, x95%, x90%

2. Snatch + Snatch Balance  x(1+2) @ 9 RPE, x95%, x90%

3. Back Squat + Chains x5 @ 10RPE, x95%, x90%

4a. Jefferson Curl 3×8

4b. Pull-ups 3×12

 

Day 3 (Open Gym, suggested Fri)

1. Snatch Long Pull + Snatch Push Press x(3+2) @9 RPE, x95%, x90%

2.  Clean x2 @ 10 RPE, x95%, x90%

3.  RDL x4 @ 10 RPE, x95%, x90%

4. Strict Press x3@10 RPE, x95%, x90%

5. Cuban Rotation 3×12

 

Day 4 (Open Gym, suggested Sat)

1. 15 Min EMOTM

Snatch (ATK) x 1

First 5 at 70-80%, second 80-90%, third 5 at 90%+

2. 15 Min EMOTM

Clean (ATK) + Jerk x (1+1)

First 5 at 70-80%, second 80-90%, third 5 at 90%+

3a. GHD Sit-ups 3×12

3b. GHD Hip Extensions 3×12

Hold a medicine ball for both movements

 

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