{"id":3522,"date":"2018-09-12T20:41:29","date_gmt":"2018-09-13T00:41:29","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3522"},"modified":"2018-10-23T18:51:44","modified_gmt":"2018-10-23T22:51:44","slug":"olympic-9-13-to-10-16","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/olympic-9-13-to-10-16\/","title":{"rendered":"Olympic 9\/13 to 10\/26"},"content":{"rendered":"

Week 1<\/strong><\/span><\/h1>\n

Clean
\n<\/strong>Squat Rocks<\/h1>\n

1RM on Clean<\/h1>\n

Snatch
\n<\/strong>Sott Presses<\/h1>\n

1RM on Snatch<\/h1>\n

<\/h1>\n
\n

Week 2<\/strong><\/h1>\n

Clean
\n<\/strong>Squat Rocks<\/h1>\n

2×2 50% Power
\n2×2 60% Power
\n2×2 70% Full
\n2×1 60-70% Full with Jerk<\/h1>\n

Snatch
\n<\/strong>Sott Presses<\/h1>\n

2×2 50% Power
\n2×2 60% Power
\n2×2 60-70% Power with Overhead Squat
\n2×2 70% Full<\/h1>\n

<\/h1>\n
\n

Week 3<\/strong><\/h1>\n

Clean
\n<\/strong>Squat Rocks<\/h1>\n

2×2 55% Hang Power
\n2×2 65% Hang Power
\n2×2 70% Hang Full
\n2×1 60-70% Hang Full with Jerk<\/h1>\n

Snatch
\n<\/strong>Sott Presses<\/h1>\n

2×2 55% Hang Power
\n2×2 65% Hang Power
\n2×2 60-70% Power with Overhead Squat
\n2×2 70% Full<\/h1>\n

<\/h1>\n
\n

Week 4<\/strong><\/h1>\n

Clean
\n<\/strong>3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press<\/h1>\n

5×1 60% Power, Hang Power
\n3 LR [KB Swings, Snatches]<\/h1>\n

4×1 70% Full, Hang Full
\n1 20y LR [Suitcase Carry]<\/h1>\n

3×2 70-80% Full with Jerk
\n10 [Ring Rows]<\/h1>\n

Snatch
\n<\/strong>3×3 Complex: Power Snatch, OH Squat, Sotts Press<\/h1>\n

5×1 60% Power, Hang Power
\n3 LR [KB SL Deadlift, SA Row]<\/h1>\n

4×1 70-80% Power with Overhead Squat
\n1 20y LR [KB Front Rack Carry]<\/h1>\n

3×2 70-80% Full
\n10 [Band Facepull]<\/h1>\n

<\/h1>\n
\n

Week 5<\/strong><\/h1>\n

Clean
\n<\/strong>3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press<\/h1>\n

5×1 70% Power, Hang Power, Hang Full
\n5 [KB Power Swings]<\/h1>\n

4×1 80% Power, Hang Power, Hang Full
\n1 20y [Farmer Carry]<\/h1>\n

3×1 80-95% Hang Full
\n10 [Ring Rows]<\/h1>\n

Snatch
\n<\/strong>3×3 Complex: Power Snatch, OH Squat, Sotts Press<\/h1>\n

5×1 70% Power, Hang Power, Overhead Squat
\n3 LR [KB SA Sott Press]<\/h1>\n

4×1 80% Power, Hang Power, Hang Full
\n1 20y [Bear Crawl]<\/h1>\n

3×1 80-95% Hang Full
\n15 [Band Face Pulls]<\/h1>\n

<\/h1>\n
\n

Week 6<\/strong><\/h1>\n

Clean
\n<\/strong>3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press<\/h1>\n

4×1 75% Power, Hang Full
\n5 [KB Banded Deadlift]<\/h1>\n

3×1 85% Hang Power with Bottom pause
\n1 20y L\/R [SA Front Rack Carry]<\/h1>\n

2-3×1 80-95% Full
\n10 [Ring Rows]<\/h1>\n

Snatch
\n<\/strong>3×3 Complex: Power Snatch, OH Squat, Sotts Press<\/h1>\n

4×1 75% Power, Hang Power & Squat
\n3 LR [KB SA Sott Press]<\/h1>\n

3×1 80% Hang Full
\n5 LR [Banded Lateral Step Outs ]<\/h1>\n

2-3×1 80-95% Full
\n15 [Band Face Pulls]<\/h1>\n
\n

<\/h1>\n","protected":false},"excerpt":{"rendered":"

Week 1 Clean Squat Rocks 1RM on Clean Snatch Sott Presses 1RM on Snatch Week 2 Clean Squat Rocks 2×2 50% Power<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[91],"tags":[],"class_list":["post-3522","post","type-post","status-publish","format-standard","hentry","category-olympic"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3522"}],"version-history":[{"count":14,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3522\/revisions"}],"predecessor-version":[{"id":4478,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3522\/revisions\/4478"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3522"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}