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OUR BLOG

Oly Programming 8/21-8/27

By Jbrause | In News & Events | on August 21, 2017

Kianoush Rostami, Iranian gold medalist in the 2016 Rio Olympics, he won the 85kg (187#) weight class with a 179kg (394#) snatch and a 217kg (478#) clean and jerk.

 

Week 3

Day 1 (Monday)

Explode.

1. 12 min EMOTM- Hang Snatch Pull (ATK) + Hang Snatch (ATK) (use 12″ Blocks) 2+1

2. Power Clean + Split Jerk- 4×2+1@9 RPE

3. Front Squat- 4×3@9 RPE

4a. Depth Jump (off 20″ box)- 4×3

4b. Hanging Leg Raise 4×8

 

Day 2 (Wednesday)

Commit.

1. Snatch  + Snatch Balance + Overhead Squat- 4×1+1+1@9 RPE

2. Hang Clean (Hi-Hang) + Hang Clean (ATK) + Clean – 4×1+1+1 @ 9 RPE

3. Pause Jerk- 4×2@9 RPE

4a. Bulgarian Split Squat- 4x4ea

4b. Reverse Hyper 4×20

 

Day 3 (Open Gym, Thurs/Fri)

Crush.

1. Snatch Long Pull + Snatch Push Press- 5×2+2@9 RPE

2. Strict Press- work to ×6@8RPE, Repeat sets until feels like 9RPE

3. Back Squats- 12 min E2MOTM, x3@9RPE

4a. Single Leg RDL 3×6 ea

4b. Strict Pull-ups 3xME

 

Day 4 (Open Gym, Saturday)

Explode.

1. Hang Power Snatch (ATK)- 4×3 @ 8 RPE (light and fast!)

2.  12 min EMOTM- Jerk Drive + Split Jerk (use blocks)- 1+1

3. Clean Pull- 4×3 @ 9RPE

4a.  Wtd. Std. Box Jump 4×3

4b. Pallof Press 3x8ea

 

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