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Wednesday December 29 2010
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Photo by Eddie Clark
  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 8 x 4
3 sets; no rest:
20 KB swings
10 windshield wipers

Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week - notice you have another 2 sets this week.

Questions? Get answers here or post in comments.
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Jeff Gainok 2010-12-29
Thanks so much for the coaching yesterday. Being at your gym was amazing after following your website. Really appreciate your words of wisdom, will be back again next week for workout.

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

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