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Thursday December 30 2010
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Danica Rue and Aimee Anaya. Photo by Eddie Clark.
  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
15 Chinese DB rows
25 sit-ups

Add weight to the clean pulls and snatch balances from last week. Clean pulls should be significantly heavier with only 1 rep of each per set this week. Go heavy on the DB rows - you should need to use some body English to get the DB all the way up.

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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