OlyPower
Olympic Lifting
Coach
Gerald einarsson
7 Vikna OLY prógram með 4 æfingardögum í viku.
Á endanum á þessum 7 vikum er fundið nýtt max í ólympísku lyftunum!
Features4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellDumbbellPlates
Sample Week
Week 1 of 7-week program
Sunday
Week 1 Day 1
A
Hang Snatch
4 x 2 @ 65 %
B
Power Clean + Jerk
3 x 1 @ 70 %
C
Front Squat
1, 5, 5, 5 @ 80, 65, 65, 65 %
D1
Copenhagen Plank
3 x 0:20
D2
GHD Hip Extension
3 x 10
Monday
Week 1 Day 2
A
Snatch Pull + Snatch
4 x 1 @ 65 %
B
Snatch Pull
3 x 3 @ 90 %
C
Split Jerk
5 x 1 @ 75, 75, 75, 80, 80 %
D
Halting clean Deadlift
3 x 4 @ 80 %
E1
Dip
3 x 10
E2
Rear Delt Flyes
3 x 10
Tuesday
Week 1 Day 3
A
Clean + Front Squat + Jerk
4 x 1 @ 75 %
B
Clean Pull
4 x 2 @ 95 %
C
Back Squat
3 x 8 @ MAX, 90, 90 %
D
Barbell Bulgarian Split squat
3 x 5
Thursday
Week 1 Day 5
A
Snatch
6 x 1 @ 78, 83, 88, 78, 83, 88 %
B
Clean & Jerk
4 x 1 @ 80, 85, 85, 85 %
C
Front Squat
4 x 3 @ 70 %
D
Ab Wheel
3 x 5
E
GHD Hip Extension
3 x 6
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