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Tuesday December 28 2010
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Photo by Eddie Clark
  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 4 sets
  • Snatch - 70% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
4 sets:
6 pull-ups; no rest
5 jackknife sit-ups; 30 sec rest

Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.

Questions? Get answers here or post in comments.
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Jon Cedolia 2010-12-28
I just want to give a huge shout out to the olifting world. I started the classic cycle about a week ago and have never felt so week. I have been doing strength training with conditioning for the past year. I am 175 and am very close to a 1000pd total. Wondering how doing olifts will tran over in my over all fitness? Will I loose the gains I have made on my squat and dead? If I do I don't really care I am hooked. Now if I can only get the full snatch down.

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

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