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Oly Prog 3/26-4/1

By Jbrause | In News & Events | on March 26, 2018

First week of new strength cycle!


Hey all,

We’re getting started this week on a new 12-week strength cycle! We’ll be building up to our next meet in mid-June (details on that to come), with a focus on building leg and back strength. Catalyst was fun, but going straight China-style on this one. Fancy spreadsheet on its way.


Day 1 (Monday)-

1. Hang Snatch (ATK) + Snatch- 1+1RM

2. Snatch Hi-Pull- 5×3@70%

3. Back Squat- 5×5@75-80%

4a. Snatch Grip RDL- 3×8

4b. Pull-ups 3×6+ (AMRAP, but at least 6)


Day 2 (Wednesday)-

1. Pause Jerk + Jerk- 1+1RM

2. Hang Clean (ATK) + Clean- 1+1RM

3. Clean Deadlift- 5×3@100%

4a. KB High-Pulls on Boxes 3×10

4b. Walking Lunges 3x8ea


Day 3 (Open Gym)-

1. Snatch + Snatch Balance + OHS- 1+1+1RM, x9o%, x95%, 2+2RM

2. Clean + Jerk- 2+2RM ,x90%, x95%, 2+2RM

3. Front Squats 5×5@75-80%

4a. Pendlay Row- 3×8

4b. Ab Wheel- 3×8


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