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Showing 2459 — 2468 of 2642
Saturday March 29 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Front squat – heavy single
  • kipping pull-ups - 3 x max
  • GHD sit-ups - 3 x 12 (add weight if needed)

Post numbers and questions to comments.
Friday March 28 2008
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power snatch + 2 OHS – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% x 4 sets
  • Snatch balance – heavy single; drop 25% for 2 doubles

4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW

Post numbers and questions to comments.
Wednesday March 26 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Back squat – 80% x 2 x 5
  • Snatch pull – 95% (of snatch) x 2 x 3
  • Rack jerk – heavy single; drop 25% for 2 doubles

3 rounds for time of:
5 Sandbag Zercher cleans – 40% BW
25 Kipping pull-ups
24 KB cross-chops – 25% BW

Post numbers and questions to comments.
Tuesday March 25 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 55% (of snatch) x 2 x 3
  • 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets
  • Tall clean + push jerk – 60% x 2 x 3

3 rounds for time of:
20 Sandbag suitcase power cleans (10 each side) – 25% BW
10 box jumps – mid-thigh height
10 push-up + kick backs (1 + 3)


Post numbers and questions to comments.
Monday March 24 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Front squat – 80% x 2 x 5
  • Clean deadlift – 105% (of clean) x 2 x 2
  • Push press – 5 x 3
  • Pull-ups – 3 x max
  • Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3

Post numbers and questions to comments.
Saturday March 22 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day

Rest 10-15 minutes between exercises, but stay warm.

Post numbers and questions to comments.
Friday March 21 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & Jerk - 70% x 1 x 2

Post numbers and questions to comments.
Thursday March 20 2008
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:

Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5
Showing 2459 — 2468 of 2642
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