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Tuesday September 7 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch - 82% x 1 x 4
  • Power clean & power jerk - 82% x 1 x 4
  • Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups

Questions? Get answers here or post in comments.
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8 Comments
ko 2010-09-07
Hi greg I would love to follw your program but I can only get to the gym Monday through Thursday. And was wondering which day to skip or move around and when I should do the max lifts. Thanks in advance for the advice and for everything you do for oly lifters!
marcus 2010-09-07
Power Snatch- 130#x1x4
Power C&J- 145#x1x4
OHS-155#x1, 145x2x2

Conditioning
3x
10 Broad Jumps
15 Dips
20 Situps

7:34 using blue band assist on ring dips.

Have a great day!
Craig C. @ The Compound 2010-09-07
Power snatch - 82% x 1 x 4 @ 175# (off 215)
Power clean & power jerk - 82% x 1 x 4 @ 235# (off 285)
Overhead squat - 85% x 1 @ 225# (off 265)
75% x 2 x 2 @ 200#

3 sets; no rest:
10 broad jump (at least 6')
15 dips (ring)
20 sit-ups

7:18
Greg Everett 2010-09-07
Ko - Drop the power lifts from Tues/thurs, move any OHS/snatch bal to another day, and cut out as much of the extra work as you can. Do your maxes on Thursday. Try to keep Wed on the lighter side. Front load the week - Monday/Tuesday should have the bulk of your work.
Brad C. @ The Compound 2010-09-07
Power Snatch: 175 x 1x4
Power Clean and Power Jerk: 235 x 1x4
Overhead Squat: 250x1, 215 x 2x2

Conditioning:
3 sets of :
- 10 broad jumps
- 15 bar dips
- 20 sit ups

9:14, all done in a 32lbs weight vest.
Alfred "Skinny Guy" 2010-09-07
P.Snatch: 135
P.C&J: 175
OHS: 175x1; 165x2x2

Conditioning:
3 sets
10 broad jumps (6')
15 Ring Dips
20 GHD Sit-ups

4:54
jongb 2010-11-21
PS - 115
PCJ - 165
OHS 160 and 140

Then METCON WOD as RX'ed

Then CFE WOD 1min on 3 min off x 6 on stationary bike

Nick 2013-09-10
Catalyst day 7
Power snatch 82% x 1 x 4
Nick 115 Seth 100
Power clean & power jerk
82% x 1 x 4
Nick 150 Seth 145
Overhead squat 85% x 1 x 1 ,
75% x 2 x 2
Nick 130/115
Seth 115/115

3 sets, no rest
10 broad jumps
15 dips
20 sit ups

10-50m uphill sprints
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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