3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10" />

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Audra clean
Wednesday June 9 2010

  • Snatch - 70% x 1 x 5
  • CJ - 70% x 1 x 5
3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10

Questions? Get answers here or post in comments.
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Andrew K. 1 | 2010-06-09
Greg, I'm in the process of trying to start an Olympic Lifting team at my old high school. I've spoken to the Athletic Director and he seems a bit reluctant. It's an incredibly talented high school athletically (Sports Illustrated ranked it in the top 20 in the nation) and I think weightlifting would be a huge hit, not to mention benefit every sport in terms of off-season training. I was hoping you could point me towards some compelling articles/research that I could use to sway the A.D. to my camp. Any help would be GREATLY appreciated. Thanks in advance and I love the P-menu. I have a USAW Club Coach Cert for what it's worth.
Greg Everett 2 | 2010-06-09
Andrew - I don't know of any research that would support having a lifting team. You could use Don McCauley's survey of 26 of the top NCAA football strength coaches - 94% of them said they use Oly lifts in their programs, and consider them a "major part" of their programs.
John B. 3 | 2010-06-09
Thanks for posting the 3 day a week template. It's exactly what I've been looking for and will use when I am finished with my current strength cycle.
JHo 4 | 2010-06-09
Snatch 65k Clean and Jerk 76 focus on pull under on snatch and holding recieving position for two counts before standing up. CJ focus was consistent foot position on landing. SA DB row 80# 10 ring push up (with turn in) 10 Toes to bar-no swing 10 3 rounds 6:56
Michael Miller 5 | 2010-06-09
Hey Greg heres a question I hope you can help me with. I took 6 months off of CrossFit and the last 3 from lifting, semester killed me this time around. Anyways I have your book what section would you recommend I pick up with after this length of off time. Here are my maxes when I stopped. C&J-235# Snatch-190# DL-450# FS-315# BS-305# Shoulder Press-220#
Nick B. 6 | 2010-06-09
Greg, This is unrelated to today's programming. I am a former swimmer and triathlete and have been CrossFitting now a little over a year and done well enough for myself. I just purchased your book and finished it rather quickly and just wanted to thank you very much for the approach you took as it allowed me to understand better a sport I was completely unfamilliar with before CrossFit. The Oly lifts are my weakness but also what I spend the most time on working and after reading your book things are much clearer than before. I follow Dutch Lowy's programming online and have found alot of success from his tutelage and knowledge and know he speaks highly of you. I'm really glad to have found your book. Once again, thank you.
dan 7 | 2010-06-09
snatched 90 today at 77! it felt good to have the red and green on it the 3 day format looks really good - not too much stuff packed into each day and well-rounded, and if it isn't enough i'd just throw in random snatch/C&J sessions on other days. i think i'll transition into that in a month or 2
Greg Everett 8 | 2010-06-10
Michael -After that much time off, just jump back in with the beginner program for 2-3 weeks until you're feeling good. Then transition to the intermediate program for at least a few weeks before moving on to something else.
Andy Gann 9 | 2010-06-12
Question - I'm a novice OLY lifter. I want to follow the simple program outlined here but also want to build some conditioning for soccer (non competitive). Would a 10 minute metcon on the 2nd day suffice (subbed out for one of the other exercises)?
Greg Everett 10 | 2010-06-14
Andy - Add in some running-based conditioning work on one or two days. Look around the interwebz for soccer conditioning work and you should find some good running stuff.
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