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Thursday January 8 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15


Questions? Get answers here or post in comments.
Wednesday January 7 2009
Comments (28)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single (~90-95%)
  • Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups


Questions? Get answers here or post in comments.
Tuesday January 6 2009
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 70% x 3 x 3
  • Clean + push jerk + hang clean + jerk - 60% x 3 sets
3 rounds for time of:
200 m sprint
20 kipping pull-ups

Questions? Get answers here or post in comments.
Monday January 5 2009
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% (of snatch) x 1 x 2
  • Press - 80% x 4 x 4
  • Weighted GHD sit-ups - 3 x 10
  • Russian twists - 3 x 20
Strength Cycle 1 - Week 4

Questions? Get answers here or post in comments.
Sunday January 4 2009
Comments (3)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday January 3 2009
Comments (19)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Glute-ham raises - 3 x 15
  • Ab work of choice


Questions? Get answers here or post in comments.
Friday January 2 2009
Comments (17)  |  Help  |  Programs  |  Exercises

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Questions? Get answers here or post in comments.
Thursday January 1 2009
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday December 31 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps

Questions? Get answers here or post in comments.
Tuesday December 30 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups

Questions? Get answers here or post in comments.
Showing 2401 — 2410 of 2869
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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