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Monday April 20 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 4
  • Snatch pull - 95% x 3 x 3
  • Snatch deadlift - 103% x 3 x 3
  • Front squat - 78% x 3 x 5
  • Windmill - 3 x 5/side

Week 2

Questions? Get answers here or post in comments.
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8 Comments
Pierre Auge 2009-04-20
Wow, nice front squat on that one!
Andrew Makely 2009-04-20
Jumped on board, feels good.
Thanks for the great book. Trying to correct my mistakes with it. Footwork needs to improve drastically.
Jordan 2009-04-20
Snatch -52.5 kg x 1 x 4
Snatch pull - 70 kg x 3 x 3
Snatch deadlift - 72.5 kg x 3 x 3
Front squat - 85 kg x 3 x 5
Windmill - 3 x 5/side 16 kg

Back on board last week, excited to get back into the swing of things here.
shawn 2009-04-20
snatch 4x1 75kg
sn.pull 3x3 105kg
f.squat 3x3 117kg

1 mile run
Warren Ruppart 2009-04-20

Snatch--105# x 1 x 4 sets
Snatch pull--135# x 3 x 3 sets
Snatch DL--155# x 3 x 3 sets

FS--190# x 3 x 5 sets

Windmills--3x5/side, 35#

kipping pullup--2 x 12
ring dips--2 x 6
GHD SU--2 x 20
Jonathan 2009-04-20
Snatch: 115 x1x4
Snatch Pull: 205 x3x3
Snatch DL: 225 x3x3 (i reigned in the excitement this week and did a weight in which I didn't round the back).
FS: 175 x3x5
Windmill: 25 x5/side, 35 x5/side and 45 x5/side. First time doing these. Very cool!
saulj 2009-04-21
All weights in KG:
Snatch - 52 x 1 x 4
Snatch pull - 67 x 3 x 3
Snatch deadlift - 72 x 3 x 3
Front squat - 80 x 3 x 5
Windmill and Ice Cream Makers- 3 x 5/side (30 lb DB)
Jongb 2009-04-27
Snatch - 75% x 1 x 4 - 100
Snatch pull - 95% x 3 x 3 - 125
Snatch deadlift - 103% x 3 x 3 - 145
Front squat - 78% x 3 x 5 - 195
Windmill - 3 x 5/side - 1.5 pood, but bad rom due to tight back and piriformis
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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