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Thursday September 3 2015
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  • Power Snatch - HS
Technique Primer: Hang Muscle Clean - 3x3
  • High-Hang Clean + Power Jerk - HS
  • Clean Pull - 90%x2, 95%x2, 100%x2
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Questions? Get answers here or post in comments.
Wednesday September 2 2015
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Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS)
  • Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS)
  • Back Squat - 80%x2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday September 1 2015
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Technique Primer: Hang Muscle Snatch - 3x3
  • High-Hang Snatch - HS
  • Power Clean + Power Jerk - HS
  • Snatch Pull - 90%x2, 95%x2, 100%x2
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Questions? Get answers here or post in comments.
Monday August 31 2015
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Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS)
  • Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS)
  • Front Squat - 2RM
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 7 of 8


Questions? Get answers here or post in comments.
Sunday August 30 2015
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Rest Day


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Saturday August 29 2015
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Technique Primer: Tall Snatch - 3x3
  • Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
  • Clean & Jerk - HS
  • Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Questions? Get answers here or post in comments.
Friday August 28 2015
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Rest Day


Questions? Get answers here or post in comments.
Thursday August 27 2015
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1
Technique Primer: Hang Muscle Clean - 3x3
  • High-Hang Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
  • Clean Pull - 105%x2, 110%x2, 115%x2, 90%x2
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Questions? Get answers here or post in comments.
Wednesday August 26 2015
Comments  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS)
  • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
  • Back Squat - 80%x2, 85%x2x2, 80%x2
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday August 25 2015
Comments  |  Help  |  Programs  |  Exercises

Technique Primer: Hang Muscle Snatch - 3x3
  • High-Hang Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
  • Power Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
  • Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Questions? Get answers here or post in comments.
Showing 1 — 10 of 2898
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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