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OUR BLOG

Oly Programming 12/19-12/25

By Jbrause | In News & Events | on December 19, 2016

Naim Süleymanoğlu, also known as Pocket Hercules, possibly pound for pound the greatest weightlifter of all time. The first and only lifter to snatch 2.5x his bodyweight and one of only seven lifters to clean and jerk 3x his bodyweight.

 

Day 1 (Monday)

1. Depth Jump 6×2

2. Snatch Pull + Snatch Hi-Pull + Hang Snatch (BTK), (1+1+1)RM, x95%, x90%

3. Clean + Jerk, (1+2)RM, x95%, x90%

4. 1 1/4 Front Squat, 2RM, x95%, x90%

5. Hip Mobility

 

Day 2 (Wednesday)

1. Snatch + Snatch Balance + OHS, (1+1+1)RM, x95%, 90%

2. Clean Pull + Dip Clean, (2+1)RM, x95%, x90%

3. 2s Pause Back Squat, 2RM, x95%, x90%

4. Ab Wheel (Increase Distance)

5. Shoulder Mobility

 

Day 3 (Open Gym)

1. Muscle Snatch + Snatch Push Press, 5×2+2

2. Clean + Hang Clean (ATK) + Push Press, 5×1+1+2

3. RDL, 3×5

4. Pendlay Row, 3×8

 

Day 4 (Open Gym)

1. Snatch, 2×70%, 2×75%, 2x2x80%

2. Clean + Jerk, 2×70%, 2×75%, 2x2x80%

3. Front Squat, 2x2x75%, 2x1x80%, 2x1x85%

4. Clean Pull, 2x3x100%

 

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