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Saturday November 7 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
3 rounds for time:
400 m row
15 sandbag push press - 30% BW

3 sets:
A. Weighted back extensions x 10; drop weight, GHR x 6
B. Hanging leg raise x 15

Questions? Get answers here or post in comments.
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dan 2009-11-06
is that 100+?
Greg Everett 2009-11-06
Kyle Pichie - age 22/165lbs/5'10/ Cornwall Ontario 2009-11-07
PR'ed with a 145lbs Snatch. I would like it if anyone could coach me a little and criticize my technique. Here is the link:


Also PR'ed with a 205 Full Clean and Jerk

The Program is definatly working, thanks again Greg.

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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