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Tuesday July 21 2015
Comments (4)  |  Help  |  Programs  |  Exercises

Technique Primer: Hang Muscle Snatch - 3x3
  • High-Hang Snatch - 70%x2x6
  • Power Clean + Power Jerk - 70% x 2(1+1) x 6
  • Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec


Questions? Get answers here or post in comments.
Monday July 20 2015
Comments (12)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
  • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
  • Back Squat - 75%x3x6
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 1 of 8


Questions? Get answers here or post in comments.
Sunday July 19 2015
Comments  |  Help  |  Programs  |  Exercises

Rest Day


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Saturday July 18 2015
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - MAX!
  • Snatch - HS
  • Clean & Jerk - HS


Questions? Get answers here or post in comments.
Friday July 17 2015
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day


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Thursday July 16 2015
Comments  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Clean - 5x3
  • Power Snatch - (70%x1, 75%x1) x 3
  • Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3
-Plank - 3 x 30 sec


Questions? Get answers here or post in comments.
Wednesday July 15 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1x3
  • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1)
  • Snatch Pull - 85%x2, 90%x2, 95%x2
  • Front Squat - 70%x2x5
-Back Extension - 3x10
-Hanging Leg Raise - 3 x max


Questions? Get answers here or post in comments.
Tuesday July 14 2015
Comments (2)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Snatch - 5x3
  • Power Snatch - (70%x1, 75%x1) x 3
  • Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3
-Plank - 3 x 30sec


Questions? Get answers here or post in comments.
Monday July 13 2015
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 95%x1x3
  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
  • Clean Pull - 85%x2, 90%x2, 95%x2
-Back Extension - 3x10
-Weighted Sit-Up - 3x10

Week 5 of 5

Questions? Get answers here or post in comments.
Sunday July 12 2015
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Showing 11 — 20 of 2864
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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