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Monday October 29 2012
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Steve jerk
  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
  • Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
  • Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12

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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