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OUR BLOG

Oly Prog 4/30-5/6

By Jbrause | In News & Events | on April 30, 2018

Liu Hao, Chinese 94kg who took the gold medal in the 2014 Asian Games. Part man, part refrigerator.

 

Day 1 (Monday)-

1. Muscle Snatch + OHS – 5×2+3@ 7 RPE

2. Snatch,  20 min EMOTM, start @ 75%, every 5 mins add weight, final 5 mins climb every min

3. Back Squat+ Chains- 1RM, x95%, x90%

4a. Snatch Grip Upright Row 3×8

4b. Pull-ups 3×10+ (AMRAP, but at least 10)

4c. Plate OHS 3×15

 

Day 2 (Wednesday)-

1.  3 Position Clean (ATK, BTK, Floor)- 4×1+1+1 @ 7RPE

2. Tall Jerk- 4×1 @ 7 RPE

3. Clean + Jerk, 20 min EMOTM, 1+1, start @ 75%, every 5 min add weight, final 5 mins climb every min

4. 2s Pause Front Squat- 1RM, x95%, x90%

5a. Chin-ups 3×10+

5b. Split Lunge 3x4ea

5c. Face Pulls 3×25

 

Day 3 (Open Gym)-

1. Segment Snatch- 4×1 @ 85-90%

2. Snatch Pulls- 5×3 @ 110%

3. Back Squat- 3×6@80%

4a. Feet-Elevated Ring Row – 3×12+

4b. Ab Wheel- 3×8

4c. GHD Side Bend- 3x8ea

 

Day 4 (Open Gym)

1. Segment Clean- 4×1 @ 85-90%

2. Push Press- 4×1 @ 85-90%

3. Clean Pulls- 5×3 @ 120%

4a. Barbell Row- 3×10

4b. Rear Delt Fly- 3×10

4c. GHD Sit-up- 3×15

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