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Wednesday August 19 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)) x 2 (% of HS)
  • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
  • Back Squat - 80%x2x5
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday August 18 2015
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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 - 100%x2, 105%x2, 110%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.
Monday August 17 2015
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Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
  • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS)
  • Front Squat - 80%x2, 85%x2, 90%x2x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 5 of 8


Questions? Get answers here or post in comments.
Sunday August 16 2015
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Rest Day


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Saturday August 15 2015
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Technique Primer: Tall Snatch - 3x3
  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
  • Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 3
  • Front Squat - HS
-Weighted Back Extension - 2x10
-Ab Work of Choice - 3 sets

Questions? Get answers here or post in comments.
Friday August 14 2015
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Rest Day


Questions? Get answers here or post in comments.
Thursday August 13 2015
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  • Power Snatch - 75%x2x6
Technique Primer: Hang Muscle Clean - 3x3
  • High-Hang Clean + Power Jerk - 70% x (1+1) x 6
  • Clean Pull - 85%x3, 90%x3x2, 80%x3
-Back Extension - 2x15
-Jackknife - 2 x max
-Weighted Planks - 2x10-30sec

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

Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
  • Snatch - (70%x1, 75%x1, 80%x1) x 2
  • Front Squat - 70%x3x3
-Weighted Back Extension - 2x10
-Weighted Sit-Up - 2 x max
-Crunch - 2 x max

Questions? Get answers here or post in comments.
Tuesday August 11 2015
Comments  |  Help  |  Programs  |  Exercises

Technique Primer: Hang Muscle Snatch - 3x3
  • High-Hang Snatch - 70%x1x6
  • Power Clean + Power Jerk - 70% x (1+1) x 6
  • Snatch Pull - 85%x3, 90%x3x2, 80%x3
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Questions? Get answers here or post in comments.
Monday August 10 2015
Comments (2)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - (70%x1, 75%x1, 80%x1) x 2
  • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
  • Back Squat - 75%x3x3
-Weighted Back Extension - 2x10
-Hanging Leg Raise - 2 x max
-Reverse Crunch - 2 x max

Week 4 of 8


Questions? Get answers here or post in comments.
Showing 11 — 20 of 2893
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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