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OUR BLOG

Oly Programming 11/28-12/4

By Jbrause | In News & Events | on November 28, 2016

Champion weightlifter, powerlifter, strongman, and professional wrestler- the one and only, Mark Henry.

 

Day 1 (Monday)

1. Barbell Drill Team

2. Clean + Hang Clean (ATK) + Hang Clean (Hi-Hang), 4x 1+1+1 @RPE 9

3. Split Jerk, 2RM, 95%, x90%

4. 2s Pause Back Squat, 1RM, x95%, x 90%

5. Hip Mobility

 

Day 2 (Wednesday)

1. Barbell Drill Team

2. Snatch+Hang Snatch (ATK)+Hang Snatch (Hi-Hang), 4x 1+1+1@ RPE 9 (add weight from last week)

3. Snatch Balance, 5×1 @ 9RPE

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

5. Shoulder Mobility

 

Day 3 (Open Gym)

1. Muscle Snatch 5×3 @9 RPE

2. Tall Clean + Jerk 5x 2+1 @9RPE

3. Clean Deadlift 4×3 @ 9RPE

4. 18 Min EMOTM

1st- 5 Wtd. Chin-ups

2nd- 8 Wtd. Push-ups

3rd- 8 Ab Wheels

 

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