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OUR BLOG

Oly Programming 2/20-2/26

By Jbrause | In News & Events | on February 20, 2017

Mattie Rogers at the World University Weightlifting Championships where she walked away with three gold medals.

 

This will be the last week of our current press/squat volume cycle, next week will be a testing/deload week, and from there we’ll begin our most ‘traditional’ cycle yet leading up to the RWL Memorial Day Competition on May 27th. As always the focus of the EMOTMs is hitting good quality lifts- not bombing out on minutes 9-12 trying to PR!

 

Day 1 (Monday)-

1.  12 min EMOTM, 1 Clean – starting at 65% building to heavy single

2. 3 Position Clean Pull (ATK, BTK, Floor), 4×3 @ 115%

3. Front Squat x3-6@9RPE, Load Drop 4-6%

4. 6x ( 5 Ring Rows, 5 Push-ups, 6 Leg Raises)

 

Day 2 (Wednesday)-

1. 12 min EMOTM, 1 Split Jerk- starting at 65% building to heavy single

2. Push Press x 3-6@9 RPE, Load Drop 5-10%

3. Back Squat x3-6@9RPE, Load Drop 4-6%

4. 6x (4 Chin-ups, 4 Dips, 6 Ab Wheels)

 

Day 3 (Open Gym)-

1.  12 min EMOTM, 1 Snatch – starting at 65% building to heavy single

2. Snatch Push Press x 3-6@9 RPE, Load Drop 5-10%

3. Overhead Squat x3-6@9RPE, Load Drop 4-6%

4. 6x  (3 Pull-Ups, 3 Strict HSPU, 10 Side Plank Arch-Ups ea)

 

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