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Monday January 31 2011
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Jocelyn front squat
  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
4 sets; no rest:
15 KB swings
10 push-ups

This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%.

Week 8 of 11

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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