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Friday December 19 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 3
  • Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row

Questions? Get answers here or post in comments.
Thursday December 18 2008
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday December 17 2008
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW

Questions? Get answers here or post in comments.
Tuesday December 16 2008
Comments (27)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 60% x 3 x 3
  • 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW

Questions? Get answers here or post in comments.
Monday December 15 2008
Comments (36)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - (6, 8, 10 reps) x 2
  • Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1

Questions? Get answers here or post in comments.
Sunday December 14 2008
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday December 13 2008
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Good morning - light-med x 10 x 3
  • Ab work of choice


Questions? Get answers here or post in comments.
Friday December 12 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 2 x 3
  • Clean & jerk - 60% x 2 x 3
3 rounds for time of:
500 m row
15 kipping pull-ups

Questions? Get answers here or post in comments.
Thursday December 11 2008
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday December 10 2008
Comments (12)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 2 x 3
  • Muscle snatch - 70% x 2 x 3
3 rounds for time of:
10 Sandbag Turkish get-ups - 25% BW
10 box jumps - knee+

Questions? Get answers here or post in comments.
Showing 2391 — 2400 of 2839
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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