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Thursday August 21 2008
Comments (14)  |  Help  |  Programs  |  Exercises

Rest Day

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Wednesday August 20 2008
Comments (23)  |  Help  |  Programs  |  Exercises

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

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Tuesday August 19 2008
Comments (34)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

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Monday August 18 2008
Comments (38)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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Sunday August 17 2008
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday August 16 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy but not max single
  • Clean & jerk - heavy but not max single
  • Back squat - heavy but not max single
  • Hanging leg raise - 3 x 10
  • Weighted sit-up - 3 x 8

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Friday August 15 2008
Comments (12)  |  Help  |  Programs  |  Exercises

Rest Day

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Thursday August 14 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 3 x 2 med weight
  • Power snatch - 75% x 2 x 5

3 rounds for time of:
500 m row
10 box jumps - mid-thigh
20 kipping pull-ups

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Wednesday August 13 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3 x 4
  • Snatch pull - 90% x 4; 95% x 3; 100% x 2
  • Push press - 75% x 5 x 5

3 sets of:
15 GHD sit-ups
20 KB side-bends heavy

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Tuesday August 12 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power clean + push jerk - 2 + 2 x 5 sets medium weight
  • KB swing - heavy x 15 reps x 3 sets
  • Box jumps - 30 total
  • AB work of choice

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Showing 2469 — 2478 of 2797
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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