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OUR BLOG

Oly Programming 4/10-4/16

By Jbrause | In News & Events | on April 10, 2017

Mattie Rogers crushing a 102kg (225#) snatch.

 

Day 1 (Monday)

1. Snatch- 4x2x80%

2. Clean + Jerk- 4x2x80%

3. Snatch Pull + Snatch Hi Pull- 4×1+2×85%

4. Back Squat- 4x3x80%

5. Ab Wheel 3×8

 

Day 2 (Wednesday)

1.  Dip Snatch + OHS- 4×1+2×80%

2. Pause Jerk + Jerk- 4×1+1×80%

3. Segment Clean + Hang Clean (ATK)- 4×1+1×80%

4. Front Squat- 4x3x80%

5. Tabata V-Ups

 

Day 3 (Open Gym)

1. Muscle Snatch 4x3x~65% Snatch (Ballpark, should feel like an RPE 8.5)

2. Power Clean + Power Jerk 4x2x80%

3. Clean Pull Off Blocks (6″) 4x2x100%

4. 1+ 1/4 Back Squat- 4x2x80%

5. 12 Min EMOTM- 1st: 5 Pull-ups, 2nd: 5 Dips, 3rd: 5 Hanging Leg Raises w/ Pause

 

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