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Tuesday September 9 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - to med-heavy single
  • 3-position clean (mid-hang, hang, floor) - 65% x 3 sets
  • Push jerk + jerk - 65% (of jerk) x 3 sets
For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups

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Monday September 8 2008
Comments (30)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 2 x 3
  • Press - 4 x 4 med-heavy weight
  • Chin-ups - 3 x 90% of last Friday's reps
3 sets of:
  • A. GHD sit-ups  x 15 slow
  • B. GHD Russian twists x 20


Week 4S1

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Sunday September 7 2008
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday September 6 2008
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • 2 ab exercises of your choice

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Friday September 5 2008
Comments (9)  |  Help  |  Programs  |  Exercises

  • Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets
  • Overhead squat - heavy single
  • Chin-ups - 3 x max


3 rounds for time of:
50 m sprint
20 KB cross-chops - 25% BW


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Thursday September 4 2008
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

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Wednesday September 3 2008
Comments (24)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 3 x 3
  • Rack jerk behind neck - heavy single


3 rounds for time of:
10 sand bag half-moons - 35% BW
10 burpees


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Tuesday September 2 2008
Comments (22)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 90% of last Tues x 1 x 3
  • Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3


4 rounds for time of:
5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% BW

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Monday September 1 2008
Comments (21)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (weight behind neck) - 3 x 10
  • Side bends - 3 x 10 heavy


Week 3S1

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Sunday August 31 2008
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Showing 2421 — 2430 of 2768
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