Chen Yanqing, Chinese weightlifter who took gold in both Athen in 2004 and Beijing in 2008 in the 58kg class.
Day 1 (Monday)-
1. Snatch Hi-Pull + Dip Snatch + Snatch Balance- 5×1+1+1 @ 7 RPE
2. Snatch, 20 min EMOTM, start @ 72.5%, every 5 mins add weight, final 5 mins climb every min
3. Back Squat+ Chains- 2RM, x95%, x90%
4a. Snatch Grip Upright Row 3×10
4b. Pull-ups 3×9+ (AMRAP, but at least 9)
4c. Plate OHS 3×12
Day 2 (Wednesday)-
1. Clean Pull + Dip Clean- 4×2+2 @ 7RPE
2. Tall Jerk- 4×2 @ 7 RPE
3. Clean + Jerk, 20 min EMOTM, 1+1, start @ 72.5%, every 5 min add weight, final 5 mins climb every min
4. 2s Pause Front Squat- 2RM, x95%, x90%
5a. Chin-ups 3×9+
5b. Split Lunge 3x6ea
5c. Face Pulls 3×20
Day 3 (Open Gym)-
1. Segment Snatch- 5×2 @ 80-85%
2. Snatch Pulls- 5×3 @ 105%
3. Back Squat- 3×8@75%
4a. Feet-Elevated Ring Row – 3×10+
4b. Ab Wheel- 3×8
4c. GHD Side Bend- 3x7ea
Day 4 (Open Gym)
1. Segment Clean- 5×2 @ 80-85%
2. Push Press- 5×2 @ 80-85%
3. Clean Pulls- 5×3 @ 110%
4a. Barbell Row- 3×12
4b. Rear Delt Fly- 3×12
4c. GHD Sit-up- 3×12
