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Showing 11 — 20 of 2678
Thursday January 15 2015
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
  • Clean Long Pull - 3x5
  • Good Morning - 3x5
Wednesday January 14 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)
  • Pause Back Squat - 5RM; 95%x5, 90%x5
  • Jumping Quarter Squat - 50%x5x3 (% of back squat)
  • Press - 5RM; 95%x5, 90%x5
Tuesday January 13 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
  • Snatch Long Pull - 3x5
  • SLDL - 3x5
Monday January 12 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
  • Back Squat - 5RM; 95%x5, 90%x5
  • Weighted Lunge - 3x5/leg
  • Back Squat Jump - 20%x5x3 (% of back squat)
Week 3 of 12

Add weight and beat weights from last week. Next week is a recovery week so you can push the RMs to maxes this week.
Saturday January 10 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1)
  • Front Squat - 3RM; 95%x3, 90%x3
  • SLDL - 3x5
Thursday January 8 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
  • Clean Long Pull - 3x5
  • Good Morning - 3x5
Wednesday January 7 2015
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)
  • Pause Back Squat - 5RM; 95%x5, 90%x5
  • Jumping Quarter Squat - 50%x5x3 (% of back squat)
  • Press - 5RM; 95%x5, 90%x5
Showing 11 — 20 of 2678
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