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Oly Prog 1/22-1/28

By Jbrause | In News & Events | on January 21, 2018

Jenny Arthur, American 75kg lifter who made it to the 2016 Olympic Games and broke an American record with a 107kg snatch. 


Day 1 (Monday)

1) Hang CLN (BTK)- 3RM, 2x3x90%


2) Slow CLN Pull to Hold- 6RM, 2x6x90%

3) RLE (Rear Leg Elevated) Good Morning- 3×15

4) Wtd. Back Extension- 3×10

5a) DB Row- 3x15ea

5b) DB Curl- 3x15ea

5c) V-Up- 3x Max


Day 2 (Wednesday)


1) SN, EMOTM- 10x1x70%

2) C+J, EMOTM- 10x1x70%

3) Contrast Back Squat- Build to a HS; follow each of the last 3 attempts immediately w/a set of 10 at 50% of the last HS

4) Jerk Support (10s)- 1RM

5) Standing Plate Twist- 3×15/ea side


Day 3 (Open Gym, preferably Thursday)

1) Power Jerk- 5x2x60%

2) Back Squat- 3x5x70%

3) Walking Lunge (not weighted)- 3x10ea

4a) Push-ups- 3×10-15

4b) Plank (no weight)- 3×30-60s


Day 4 (Open Gym, preferably Saturday)

1) OHS- 5x1x70%

2) Pause Back Squat- 3x5x60%

3) Box Jump 5×3

4) GHD Sit-up- 3×15-20



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