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OUR BLOG

Oly Prog 9/4-9/10

By Jbrause | In News & Events | on September 4, 2017

Lü Xiaojun- Olympic gold medalist and three time World Champion in the 77kg class.

 

Deload week! Note that for this to truly be a deload week that would mean cutting your average volume/intensity back. That does not mean suddenly doing 6 days of CrossFit and two-a-days with the weightlifting program. Not that any of you were thinking of doing that.

 

Day 1 (Open Gym, Tuesday)

Explode.

1. Snatch Pull + Hang Power Snatch (ATK)- 5×1+1 @8 RPE

2. Clean Pull + Power Clean + Split Jerk- 4×1+1@7 RPE

3. Front Squat- 3×5@8 RPE

4. 8 min Abs

 

Day 2 (Wednesday)

Commit.

1. Hang Snatch (Hi-Hang)- 4×1@7 RPE

2.  Hang Clean (ATK) 4×2@ 7 RPE

3. Power Jerk- 4×2@8 RPE

4. Back Raise Roll Up- 3×8

 

Day 3 (Open Gym, Thurs/Fri)

Crush.

1. Muscle Snatch- 4×3@8 RPE

2. Strict Press- 3×8 @8 RPE

3. Back Squats- 3×3 @8RPE

4a. Single Leg RDL 3×8 ea

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

 

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