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Thursday October 2 2008
Comments (11)  |  Help  |  Programs  |  Exercises

Rest Day

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Wednesday October 1 2008
Comments (29)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-15-10 reps for time of:
DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups

Questions? Get answers here or post in comments.
Tuesday September 30 2008
Comments (10)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 85% x 2 x 2
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Monday September 29 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
3 sets of:
  • A. Chin-ups - max reps
  • B. Hanging leg raise

Week 3B1

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Sunday September 28 2008
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday September 27 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Glute-ham raise - 3 x 10
  • Ab work of choice


Questions? Get answers here or post in comments.
Friday September 26 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2
3 rounds for time of:
300 m row
10 KB high pulls - 30% BW

3 sets of:
  • A. Weighted sit-up (behind neck) - 3 x 8
  • B. GHD reverse crunch - 3 x 15


Questions? Get answers here or post in comments.
Thursday September 25 2008
Comments (15)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Wednesday September 24 2008
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time of:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups

Questions? Get answers here or post in comments.
Tuesday September 23 2008
Comments (25)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1
  • Clean & jerk - 80% x 1 x 5
  • Front and lateral planks - 3 x max
5 rounds for time of:
8 kipping pull-ups
4 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Showing 2469 — 2478 of 2839
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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