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47 Comments
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John
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1 | 2012-01-05
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Hey Greg great post. Is this program done 3 days a week or could you do them in a row. I have followed some of your programs before and have great gains. I want to do something where I am doing the clean and jerk, and snatch or a variation twice a week for each pull. Thanks |
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Greg Everett
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2 | 2012-01-05
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John -
This is a 3-day/week program as written, e.g. Monday-Wednesday-Friday. You could easily modify it to be 5-6 days/week if you wanted.
As a quick example, make day 1 Monday, day 2 Tuesday and day 3 Thursday. Wednesday maybe do some power snatch and power clean/jerk, and/or jerk and overhead work. Rest Friday, and Saturday snatch, clean & jerk and squat.
Or you could keep these days as Mon-Wed-Fri and on Tue and Sat do powers or lighter sn/cj and/or sn/cj technique work. |
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David P
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3 | 2012-01-05
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Hey Greg,
Thanks a lot for posting this! After the 3-4 weeks of increasing weights, do you recommend a "deload" week and starting over? I'd like to try a program like this for 12-14 weeks, but I'm not sure how to go about it. Thanks. |
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Greg Everett
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4 | 2012-01-05
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David -
Yes. After 3-4 weeks, drop the weights 10-20% and reduce the volume 20-40% before restarting. |
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Chris G
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5 | 2012-01-05
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This is exactly what I have been looking for. Thanks Greg! I'll get back to you in a month or two with some monster PR's.
-Chris |
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DC
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6 | 2012-01-05
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How often should you to 100%. Thanks |
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Greg Everett
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7 | 2012-01-05
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DC -
How often one can do that productively varies a lot among athletes. If you're working in 4-week blocks on a program like this, hitting 100% single attempts on each lift once in each 4 week block is probably good, i.e. make the third or fourth week a max week. |
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Mark
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8 | 2012-01-06
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Greg
This program will fit my needs very well right now. I typically train about 4 days a week, but the next several months are be busier than normal for me. Can't wait to tweak this a little to fit my needs (my jerk is way behind my clean and my pulling is weak). Will try it starting Monday. Thanks Coach.
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Andre
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9 | 2012-01-08
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Is it able to combine this with a running schedule or will that be to much of a load?
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Luke
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10 | 2012-01-08
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Thanks Greg, Ill be done with S/S soon, and this is just what I was looking for. |
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John
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11 | 2012-01-08
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Thanks Greg for answering my question. Can you direct me to a percentage table to go off for the max clean and jerk and snatch on the last day? I want to go off that for m,t,and thur or is that getting too complicated? |
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msgt martin reeves usmc
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12 | 2012-01-08
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i am 45 years old and have a solid background in bodybuilding and strongman.people tell me i am too old to start and compete in masters class. improvise.overcome.adapt! i believe i can!but at the same time.i would greatly respect your opinion.so far i love all aspects of olympic lifting.please help me realize my dream like you have for so many others.with great respect and thanks.msgt martin reeves usmc. |
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Greg Everett
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13 | 2012-01-09
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Andre -
You should be able to add some running in there. |
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Greg Everett
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14 | 2012-01-09
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John -
Just take them up by feel on the last day. That may be 80% or it may be 102%. |
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Greg Everett
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15 | 2012-01-09
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msgt reeves -
never too old. Just be smart about it and do what's necessary to avoid getting injured. |
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Andrew
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16 | 2012-01-10
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Greg,
Thinking of giving your program a try. Would like to do a short WOD after each lifting day. Do you recommend it? |
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Greg Everett
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17 | 2012-01-10
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Andrew -
If you need to work on your conditioning, you can certainly do this. Just be aware of how much you're doing and be careful that one is not interfering with the other and preventing you from accomplishing what you want. |
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Seb
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18 | 2012-01-11
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Hi Greg,
you said "make the third or fourth week a max week."
Do you do a deload week before or after the max week ?
For a 4 weeks cycle :
Week 1 and 2 increase weight
Week 3 deload
Week 4 max
or
Week 1 and 2 increase weight
Week 3 max
Week 4 deload
Thanks |
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Tony
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19 | 2012-01-11
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Greg,
Lately I have been alternating between the Crossfit Football workouts and yours. I generally cycle between what seems to be kind of a push/pull regimine. I try to lift on Monday, Tuesday, Thursday, and Friday. I noticed John seems to have a push/pull theme going, but he doesn't concentrate much on the O-Lifts. That is where you come in. I integrate your workouts on his "pull" days.
For example:
Mondays - Squats and Presses for the Strength WOD and then I follow his Daily WOD.
Tuesdays - Snatches/Cleans (maybe C&J) based off of your daily workouts and then I integrate a heavy pull like deadlifts at the end. I finish up with either John's Daily WOD or your conditioning workout, whichever sounds better to me.
Wednesday - Rest, but sometimes stretching, foam rolling, or walking
Thursday - Similar to Monday
Friday - Similar to Tuesday
Sometimes I will concentrate strictly on the snatch one day and strictly on the clean another. Other days I do both on both of my "pull" days. I have had some success with this over the past month or so. Does this sound pretty good to you? Is there anything I could better? Differently? Am I trying to do too much? Too little? Or am I way off base? Let me know either way. Thanks for everything.
Tony
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Greg Everett
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20 | 2012-01-11
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Seb -
You can try either of those and see what works best for you. You can also try adding weight and reducing volume weeks 1-3 and then hitting maxes week 4. When you restart the next 4-week block, you'll be deloading automatically to some degree. |
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Greg Everett
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21 | 2012-01-11
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Tony -
If you feel like you can keep track of all that and it seems to be working, then have at it. That's too complicated for a simpleton like me. I like one program. That said, I haven't looked much at John's workouts, but I do suspect they have considerably more upper body strength work than the ones I post here, so if that's a priority for you, it makes sense to add that in. |
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Seb
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22 | 2012-01-11
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Thanks Greg for your answer.
I'll try that and see how it feels
Regards from France |
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David Griffin
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23 | 2012-01-14
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I'm about to move from a more powerlifting style program and get really into the OLY lifts so this is exactly what I'm after.
Thanks! |
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Michelle
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24 | 2012-01-15
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Greg, for week 1, should I attempt to find 3RM for sn and cj, as I haven't focused on an oly-type training before and I am not sure what I am capable of right now. Thanks! |
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Greg Everett
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25 | 2012-01-16
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Michelle -
You don't need to find 3RMs, just work up in triples until you find something you can do for maybe 5 sets of 3. |
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Mark Mawson
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26 | 2012-02-02
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Hi Greg,
A couple of quick questions; could you swap the days around? I was thinking of putting the back squats at the beginning of the week.
Also, how many sets should be used for the olympic lifts? I imagine somewhere between 5-8 but I've been wrong before!
Thanks |
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Mark Mawson
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27 | 2012-02-02
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*Actually you pretty much answered my second question in the post before mine. |
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Greg Everett
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28 | 2012-02-02
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Mark -
You can switch the days if you want, but the way it's set up now, the idea is that you have a good break between your two squat days (not including OHS since that's not really heavy squatting) and then a 2 day break after back squats/CJs (assuming this is done Mon-Wed-Fri or Tue-Thu-Sat), which will be the most taxing day. |
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Mark Mawson
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29 | 2012-02-03
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Thanks Greg, I'll leave them in order for now. I go to a coached class on Tuesdays (or Thursdays) so would a Monday, Thursday(or Tuesday), Friday setup be workable? Thanks for taking the time to answer. |
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Greg Everett
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30 | 2012-02-03
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Mark-
That would be fine. |
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Jack
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31 | 2012-04-01
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Gregg,
If you were preparing/already serving in an military unit that requires a lot of running/rucking/swimming, would you implement this program to help Maintain/Increase strength? Or do you feel the volume is still to high to accomplish all necessary goals? Assuming one would run intervals twice a week, and swim twice a week then ruck once. Following week would alternate interval running with rucking. so on and so forth... |
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Greg Everett
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32 | 2012-04-02
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Jack -
In a case like that, this may be too much. I would probably lean more toward strength training 2x/wk and paring it down a bit by keeping the elements that address your primary weaknesses and dropping or limiting the ones that just play to your strengths. |
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Jack
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33 | 2012-04-02
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Gregg,
Thanks for the quick reply. Would you be abel to expand on how you would construct the schedule, or would it best I ask my specific questions via Email? Thanks! |
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Greg Everett
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34 | 2012-04-03
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Jack -
I would suggest posting on the forum - I'll try to get a response in there among anyone else who has info to offer. |
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Jack
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35 | 2012-04-14
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Gregg -
Sounds good, got verified via the forum and posted. Thanks for the help! |
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Tom
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36 | 2012-06-06
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Greg-
I'm an athlete with multiple priorities (rowing on the water, running, bodyweight exercises) and a demanding work/travel schedule. I can only consistently O-lift 1 day a week, some weeks I can do more but I also can go 2-3 weeks with no O-lifting opportunities. I've used this basic framework on a "as possible" basis. Each day I O-lift I do one of the workouts; my next opportunity to lift I do the next workout in the schedule and so on. I've seen good results, and supplement my O-lifting with pistols, body-weight plyo-metrics, and running hills throughout the week to keep a good balance of rest, frequency and volume.
I'm curious to hear if you've designed an O-lifting program for a "casual" O-lifter who spends the majority of his time on sport specific (rowing) and GPP training...?
Thanks,
Tom |
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Greg Everett
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37 | 2012-06-08
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Tom -
Sounds like you're doing the best you can in the circumstances. Honestly I wouldn't write a program for someone like you because, without being able to train consistently, it's impossible to promise success, so I would just steer you exactly in the direction you're already going. When you have to train around a lot of other training with an unreliable schedule, it's usually the best best to just wing it with a casual eye toward making sure you're working on your weakest points as regularly as possible. |
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Nick
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38 | 2013-02-13
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Hi. I was just wondering about the jerk on day 2. Is it a split jerk we should be doing?
Cheers |
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Steve Pan
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39 | 2013-02-14
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Nick -
Jerk will always be split jerk. It will specify power or push jerk if they are called for. |
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Lee
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40 | 2013-03-07
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I'm sure this is going to be deemed a stupid question, but what is the set/rep count for the snatch, jerk, c+j, push press, and the pulls? Thanks. |
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Steve Pan
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41 | 2013-03-08
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Lee -
For this program it is up to you to adjust how you want to do the sets and reps. The example in the article is to take triples of each of the olympic lifts in the first week, then add weight for the next week and take doubles, and go for singles at a heavier weight the following week. |
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Lee
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42 | 2013-03-10
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Steve-
Thanks for the response. I really appreciate it. Any guidance on warming up, and/or training sets?
Thanks,
Lee |
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Steve Pan
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43 | 2013-03-11
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Lee -
Take a few lighter sets and work your way up to a working weight. You will have to feel those weights out as you go and make judgement calls on the weights you are using. Another option would be to try the starter program that has some parameters for you to follow: catalystathletics.com/articles/article.php?articleID=131 |
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Gregg
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44 | 2013-05-31
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Would it be appropriate to follow a 5/3/1 progression with this template? What modifications would you make if any? |
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Zack Nielsen
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45 | 2013-05-31
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For the press can bench press be used? I am a collegiate thrower and I am using this as a template, but my training does require bench press. Will it have a negative affect on my olympic lifts? |
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Steve Pan
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46 | 2013-06-03
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Zack -
You can substitute bench press for press. Make sure you keep stretching your shoulders and pecs to maintain good mobility for the snatch and jerk. |
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Steve Pan
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47 | 2013-06-03
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Gregg -
I would suggest against 5s in any of the olympic lifts. Otherwise you can feel out progressions that work with this general template. |
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