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OUR BLOG

Oly Programming 7/18-7/24

By Jbrause | In News & Events | on July 18, 2016

Lidia ValentínSpanish weightlifter who won gold in the European championships in the 75kg weightclass in 2014 and 2015. Her personal bests are 124kg (273lbs) in the Snatch and 147kg (324lbs) in the Clean and Jerk.

 

Day 1 (Monday)

1. Snatch + Overhead Squat, 4x 1+2 @9RPE

2. Clean Pull + Clean + Split Jerk, 5x 1+1+1 @8 RPE

3. 1s Pause Back 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. Snatch Pull + Power Snatch + Snatch Balance, 5x 1+1+1 @8 RPE

2. Push Press, up to x5 @9 RPE, 5% Load Drop

3. Clean Pulls off Blocks 4×3 @9.5 RPE

Accessory-

4a. Cuban Rotations 3×10

4b. Landmines 3×20

 

Day 3 (Open Gym)

1. Power Cle