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Oly Programming 12/5-12/11

By Jbrause | In News & Events | on December 5, 2016

France’s Melanie Noel finished the Beijing Olympic games with a total of 177kg (390#) in the 48kg (106#) weight class (7/8 place). The gold medalist that year, Chen Xiexia, finished with a total of 212kg (467#). It’s interesting to see the spread of performances present even at the Olympic level.


7 weeks out from our January 21st developmental meet- more info coming this week and peaking program starting next week!


Day 1 (Monday)

1. Barbell Drill Team

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

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

4. Back Squat, 5RM

5. Hip Mobility


Day 2 (Wednesday)

1. Barbell Drill Team

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

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

4. Front Squat 5RM

5. Shoulder Mobility


Day 3 (Open Gym)

1. Power Snatch + Hang Power Snatch (ATK) (1+1)RM, x 95%

2. Hang Clean (BTK) 2RM, x95%

3. Jerk Drive + Jerk (2+1)RM, x 95%

4. 3x
Chin-Ups x Max Effort
Dips x Max Effort
V-Ups x Max Effort


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