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OUR BLOG

Oly Programming 12/26-1/1

By Jbrause | In News & Events | on December 26, 2016

Lydia Valentín with a strong lockout. How much weight is that? 

 

Day 1 (Monday)

1. Depth Jump 8×1

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

3. Clean + Jerk HS, x90%

4. 1 1/4 Front Squat 1RM, x95%, x90%

5. Hip Mobility

 

Day 2 (Wednesday)

1. Segment Snatch 2RM, x95%, x90%

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

3.  2s Pause Back Squat 1RM, x95%, x90%

4. Ab Wheel 3×8 (increase distance)

5. Shoulder Mobility

 

Day 3 (Open Gym)

1. Muscle Snatch + Snatch Push Press + Snatch Balance 5x(1+1+1)

2. Hang Clean Pull (ATK) + Dip Clean + Push Press 5x(1+1+1)

3. RDL 3×4

4. Pendlay Row 3×6

 

Day 4 (Open Gym)

1. Snatch 2×80%, 2×85%, 3x2x90%

2. Clean + Jerk (2+1) x80%, x85%, 3x(2+1)x90%

3.  Font Squat 70%x2, 80%x2, 85%x2, 90%x1, 95%x1, 85%x2, 90%x1, 95%x1

4. Clean Pull 100%x2, 105%x2, 110%x2x3

 

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