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OUR BLOG

Oly Programming 11/7-11/13

By Jbrause | In News & Events | on November 7, 2016

USA national team member Mattie Rogers. In 2015 she competed at the world championships in the 69kg (152#) class and hit a 100 kg (220#) snatch and a 126kg (277#) clean and jerk.

 

Day 1 (Monday)

1. Snatch, 1RM

2. Clean + Jerk, 1RM

3. 3s Pause Back Squat 3×3 @9 RPE

4. Erg Party, 2k for time

 

Day 2 (Wednesday)

1. Snatch Pull + Hang SN Pull (BTK) + Power Snatch (Hi Hang), 1+1+1RM, x95%, x90%

2. Power Clean + Push Press, 1+3RM, x95%, x90%

3. 3s Pause Front Squat 3×3 @9 RPE

4. 9 Min EMOTM

1st- 5 Wtd. Chin-ups

2nd- 8 Wtd. Push-ups

3rd- 8 Ab Wheels

 

Day 3 (Open Gym)

1. Dip Snatch 2RM

2. OHS 5RM, x95%, x90%

3. Strict Press 3x 55-65%x Max Reps

4. Clean Pull 4×3 @ 105%

 

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