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OUR BLOG

Oly Prog 8/28-9/3

By Jbrause | In News & Events | on August 30, 2017

Lidia Valentín, winner of an Olympic gold medal in 2012 and thee gold medals in the European Championships all in the 75kg (165#) weightclass. Her best lifts are a 124kg (273#) snatch and a 147kg (324#) clean and jerk.

 

Day 1 (Monday)

Explode.

1. 12 min EMOTM- Hang Power Snatch (ATK) + Hang Snatch (Hi Hang) (use 12″ Blocks)-1+1

2. Power Clean + Split Jerk- 4×1+1@9 RPE

3. Front Squat- 4×1@9 RPE

4a. Depth Jump (off 20′ box)- 5×2

4b. Dragon Flag- 5×3

 

Day 2 (Wednesday)

Commit.

1. Snatch  + Overhead Squat- 4×1+1@9 RPE

2.  Clean + Front Squat – 4×1+1@ 9 RPE

3. Pause Jerk- 4×1@9 RPE

4a. Barbell OH Bulgarian Split Squat- 4x5ea

4b. Back Raise Roll-up 4×12

 

Day 3 (Open Gym, Thurs/Fri)

Crush.

1. Snatch Long Pull + Snatch Push Press- 5×1+5@9 RPE

2. Strict Press- work to ×4@8RPE, Repeat sets until feels like 9RPE

3. Back Squats- 10 min E2MOTM, x2@9RPE

4a. Single Leg RDL 3×4 ea

4b. Wide-Grip Strict Pull-ups 3xME

 

Day 4 (Open Gym, Saturday)

Explode.

1. Hang Snatch Pull (ATK) + Hang Power Snatch (ATK)- 5×2+1 @ 8 RPE (light and fast!)

2.  12 min EMOTM-  1 Split Jerk (use blocks)

3. Clean Pull- 4×3 @ 9RPE (add weight from last week)

4a.  Wtd. Std. Box Jump 5×2

4b. Landmine Rotations 4x10ea

 

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