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OUR BLOG

Oly Programming 8/29-9/4

By Jbrause | In News & Events | on August 31, 2016

Russian weightlifting world champion turned CrossFit darling turned bodybuilder Dmitry Klokov about to move some serious weight (196kg/432#).

 

Bold Under the Bar, Part 1

A little bit lighter 2-week mesocycle, focus is on aggressively getting underneath heavy weights and ironing out technique inconsistencies before we begin to ramp up with a peaking cycle. Leave a little in the tank on the rep maxes!

 

Day 1 (Monday)

1. Power Snatch + Snatch Balance (1+2)RM, x95%, x90%

2. Pause Jerk + Jerk (1+1)RM, x95%, x90%

3. Clean Pull + Hang Clean (BTK) (2+1) RM, x95%, x90%

4. 1 1/4 Front Squat  2RM, x95%, x90%

 

Day 2 (Wednesday)

1. Tall Jerk 5×3

2. Snatch + Hang Snatch (BTK) (1+1)RM,  x95%, x90%

3. Power Clean + Dip Clean (1+2)RM, x95%, x90%

4. Back Squat 3RM, x95%, x90%

 

Day 3 (Open Gym, Thurs or Fri)

1. Snatch Long Pull + Tall Snatch 5x (2+2)

2. Clean Pull Off Blocks 3RM, x95%, x90%

3. Bulgarian Split Squat 3x5ea

4a. GHD Sit-Ups 3×15

4b. GHD Hip Extensions 3×12

 

Day 4 (Open Gym, Saturday)

1. Clean Long Pull + Tall Clean 5x (2+2)

2. Push Press 3RM, x95%, x90%

3. Snatch Pull Off Blocks 3RM, x95%, x90%

4a. Jefferson Curls 3×8

4b. Cuban Rotations 3×10

 

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