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OUR BLOG

Oly Programming 4/3-4/9

By Jbrause | In News & Events | on April 3, 2017

Lasha Talakhadze destroying a 258 kg (569#) clean and jerk to win gold in Rio.

 

Day 1 (Monday)

1. Snatch- 3x2x75%

2. Clean + Jerk- 3x2x75%

3. Snatch Pull + Snatch Hi Pull- 3×2+1×80%

4. Back Squat- 3x3x75%

5. Ab Wheel 3×8

 

Day 2 (Wednesday)

1.  Dip Snatch + OHS- 3×1+2×75%

2. Pause Jerk + Jerk- 3×1+1×75%

3. Segment Clean + Hang Clean (ATK)- 3×1+1×75%

4. Front Squat- 3x3x75%

5. Tabata V-Ups

 

Day 3 (Open Gym)

1. Muscle Snatch 3x3x~60% Snatch (Ballpark, should feel like an RPE 8)

2. Power Clean + Power Jerk 3x2x75%

3. Clean Pull Off Blocks (6″) 3x2x95%

4. 1+ 1/4 Back Squat- 3x2x75%

5. 9 Min EMOTM- 1st: 5 Pull-ups, 2nd: 5 Dips, 3rd: 5 Hanging Leg Raises w/ Pause

 

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