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Wednesday May 6 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 3
  • Power clean & push jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Back squat - 84% x 2 x 3 - follow each set immediately with 3 box jumps
  • Turkish get-up sit-up - 3 x 5/side


Questions? Get answers here or post in comments.
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3 Comments
shawn 2009-05-06
pwr.sn 3x1 70kg
pwr cl+pj 90kg
cl.pull 3x3 120kg
hg.cl+f.sqt 4x1+3 90kg
Jonathan 2009-05-06
Power Snatch: 115 x1 x3
Power Clean + Power Jerk: 155 x1 x3
Clean Pull off 3" block: 245 x3 x3
BS + 3-32" Box Jumps: 265 x2 x3 + Box Jumps
TGUSU: 3 x5/side with 35# DB
Standing Calf Raise: 420 x8 x3
JonGB 2009-05-14
Power snatch - 105 x 1 x 3
Power clean & push jerk - 150 x 1 x 3
Clean pull off 3" riser - 185 x 3 x 3
Back squat - 245 x 2 x 3 - follow each set immediately with 3 box jumps
Turkish get-up sit-up - 3 x 5/side w/30lb db
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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