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Saturday December 25 2010
Comments (3)  |  Help  |  Programs  |  Exercises

Dion back squat
  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
  • Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Add weight to the pause back squats from last week based on feel; probably 3-5%.

Questions? Get answers here or post in comments.
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Schon 2010-12-23
Thanks for posting early. In the snatch balance lift are you catching the bar in a deep snatch position or catching it above parallel and riding it down below parallel?
Greg Everett 2010-12-24
Schon- The goal is to elevate the bar as little as possible and drive yourself down into elbow lockout. If this is done perfectly (it never is), you would be receiving at right around parallel. In any case, you will receive it higher than the bottom and sit all the way in; work on getting closer to the bottom without falling out from under the bar.
Schon 2010-12-24

Have a Merry Christmas


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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