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7 Comments
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ko
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1 | 2010-09-07
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Hi greg I would love to follw your program but I can only get to the gym Monday through Thursday. And was wondering which day to skip or move around and when I should do the max lifts. Thanks in advance for the advice and for everything you do for oly lifters! |
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marcus
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2 | 2010-09-07
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Power Snatch- 130#x1x4
Power C&J- 145#x1x4
OHS-155#x1, 145x2x2
Conditioning
3x
10 Broad Jumps
15 Dips
20 Situps
7:34 using blue band assist on ring dips.
Have a great day! |
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Craig C. @ The Compound
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3 | 2010-09-07
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Power snatch - 82% x 1 x 4 @ 175# (off 215)
Power clean & power jerk - 82% x 1 x 4 @ 235# (off 285)
Overhead squat - 85% x 1 @ 225# (off 265)
75% x 2 x 2 @ 200#
3 sets; no rest:
10 broad jump (at least 6')
15 dips (ring)
20 sit-ups
7:18 |
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Greg Everett
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4 | 2010-09-07
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Ko -
Drop the power lifts from Tues/thurs, move any OHS/snatch bal to another day, and cut out as much of the extra work as you can. Do your maxes on Thursday. Try to keep Wed on the lighter side. Front load the week - Monday/Tuesday should have the bulk of your work. |
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Brad C. @ The Compound
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5 | 2010-09-07
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Power Snatch: 175 x 1x4
Power Clean and Power Jerk: 235 x 1x4
Overhead Squat: 250x1, 215 x 2x2
Conditioning:
3 sets of :
- 10 broad jumps
- 15 bar dips
- 20 sit ups
9:14, all done in a 32lbs weight vest. |
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Alfred "Skinny Guy"
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6 | 2010-09-07
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P.Snatch: 135
P.C&J: 175
OHS: 175x1; 165x2x2
Conditioning:
3 sets
10 broad jumps (6')
15 Ring Dips
20 GHD Sit-ups
4:54 |
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jongb
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7 | 2010-11-21
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PS - 115
PCJ - 165
OHS 160 and 140
Then METCON WOD as RX'ed
Then CFE WOD 1min on 3 min off x 6 on stationary bike
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