Ruslan Nurudinov- who won a gold medal in Rio and set a 237kg (522#) Olympic record in the clean and jerk in the 105kg class, making him Uzbekistan’s first medal in weightlifting.
Day 1 (Monday)-
1. Snatch Hi-Pull + Tall Snatch + Snatch Balance- 5×2+2+2 @ 7 RPE
2. Snatch, 20 min EMOTM, start @ 70%, every 5 mins add weight, final 5 mins climb every min
3. Back Squat+ Chains- 3RM, x95%, x90%
4a. Snatch Grip Upright Row 3×12
4b. Pull-ups 3×8+ (AMRAP, but at least 8)
4c. Plate OHS 3×10
Day 2 (Wednesday)-
1. Clean Pull + Tall Clean- 4×2+2 @ 7RPE
2. Tall Jerk- 4×3 @ 7 RPE
3. Clean + Jerk, 20 min EMOTM, 1+1, start @ 70%, every 5 min add weight, final 5 mins climb every min
4. 2s Pause Front Squat- 3RM, x95%, x90%
5a. Chin-ups 3×8+
5b. Split Lunge 3x8ea
5c. Face Pulls 3×15
Day 3 (Open Gym)-
1. Segment Snatch- 5×3 @ 75-80%
2. Snatch Pulls- 5×3 @ 100%
3. Back Squat- 3×10@70%
4a. Feet-Elevated Ring Row – 3×8+
4b. Ab Wheel- 3×8
4c. GHD Side Bend- 3x6ea
Day 4 (Open Gym)
1. Segment Clean- 5×3 @ 75-80%
2. Push Press- 5×3 @ 75-80%
3. Clean Pulls- 5×3 @ 100%
4a. Barbell Row- 3×15
4b. Rear Delt Fly- 3×15
4c. GHD Sit-up- 3×10
