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OUR BLOG

Oly Programming 6/26-7/2

By brett kokoruda | In News & Events | on June 29, 2016

Hey all!

I’ll post a more thorough overview and introductory post to our Olympic Weightlifting program next week, but for today (and while I re-learn wordpress), here’s the programming for the week:

Day 1 (Monday)

1.  Snatch + OHS, 5x 1+1

2.  Hang Clean Pull + Hang Power Clean + Hang Clean, 4x 1+1+1

3. Front Squat, up to x5@ 9RPE, 5% Load Drop

Accessory-

4a. Jefferson Curl, 3×8

4b. Hanging Leg Raise w/ Pause, 3×8

 

Day 2 (Wednesday)

1. Hang Snatch High Pull + Hang Power Snatch + Snatch Balance, 5x 1+1+1

2. Jerk Drive + Split Jerk, 4x 1+1

3. Clean Pull, 4×3

Day 3 (Optional, on your own) 

1. Power Clean + Jerk, 5x 2+1

2. 2″ Deficit Snatch Deadlift, 4×3

3. Back Squat, up to x5 @9RPE, 5% Load Drop

4a. Wtd. Pull-Ups 4×3

4b. Wtd. Ring Dips 4×3

5. 8 Min Abs

  •  Basic Crunch=Tuck-Ups, Curl=V-Ups

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