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Olympic Training – Week of April 5

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training – Week of April 5
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    Olympic Training – Week of April 5

    By user | Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 5 April, 2015 | 0

    Olympic Training is back!

    You have a few options before beginning the Olympic Cycle. You can jump right in and use your 1RM numbers you currently have. Post Open, they probably are not too far off, but feel free to retest and jump right into the cycle.

    If you do wish to test before starting, budget an extra 20-40 mins so you can test quickly and fall in to Day 1. Limit yourself to 20-25 minutes each for Snatch Test, and Clean and Jerk Test. Eventually you will also want to test your Back Squat, Front Squat, and Deadlift (same rules apply 20-25 minutes to find your 1rm). Also, when testing, try and limit your reps to 20 – 25 pulls, squats etc. Including warm up sets!

    Here is the entire week 1 program for Olympic Training

    Day 1

    Power Snatch + Snatch – 60% x (1+2) x 4 (% of power snatch)
    Jerk – 60%x3x2, 65%x3x2
    Clean Pull – 85%x5x4
    Back Squat – 60%x8, 65%x6, 70%x6x2

    Day 2

    Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean)
    Snatch Balance – 60%x3x4
    Push Press – 70%x5x4
    Muscle Snatch – 50%x4, 55%x4, 60%x3x2
    3 sets; no rest:
    15 Sit Ups
    12 Barbell Row

    Day 3

    3-Position Clean – 60%x1x2, 65%x1x2
    Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2
    Clean Deadlift – 90%x5x4
    Front Squat – 60%x6x2, 65%x5, 70%x3

    Day 4

    3-Position Snatch – 60%x1x2, 65%x1x2
    Snatch Pull – 85%x5x4
    Snatch Push Press – 65%x5x2, 70%x5x2
    Good Morning – 25%x6x3 (% of Back Squat)
    3 sets; no rest:
    15 Back Extensions
    15 DB Presses

    Day 5

    Snatch – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
    Clean & Jerk – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1
    Back Squat – 60%x6x2, 65%x6, 70%x4x2
    Block Snatch Pull (mid-thigh) – 90%x5x3

    Enjoy team! Hit up Coach Donny or Coach Ryan with questions!

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