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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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Monday August 11 2008
Comments (18)  |  Help  |  Programs  |  Exercises

  • Back squat - 70% x 5 x 5
  • Press - 75% x 5 x 5

Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups


This will be a back-off week before the new 16 week cycle begins next Monday. Have fun, feel free to change up the workouts, but take it easy and make sure you're well recovered by next week.

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Sunday August 10 2008
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday August 9 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max

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Friday August 8 2008
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Thursday August 7 2008
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Light ab work of choice

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Wednesday August 6 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - light x 2 x 3
  • Snatch - 75% x 1 x 3
  • Clean & jerk - 75% x 1 x 3

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Tuesday August 5 2008
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Ab work of choice

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Monday August 4 2008
Comments (23)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Back squat - 90% of last Sat x 1

3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups

Week 4B2

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Showing 2479 — 2488 of 2799
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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