3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.

Go heavy on the DB chainsaw rows - use your whole body to get the weight up." />

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69kg women's winners at the 2010 American Open
Tuesday December 21 2010

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets
  • Snatch - 65% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.

Go heavy on the DB chainsaw rows - use your whole body to get the weight up.


Questions? Get answers here or post in comments.
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4 Comments
Schon 1 | 2010-12-21
Greg In this/these programs where would you work in a deadlift workout? I am coming from a "power bodybuilding" routine where I did deadlifts on back day. With Oly lifting Iam realizing their are no "back days". Maybe at the end of the Saturday workout? Thanks Schon
Greg Everett 2 | 2010-12-21
Schon - Every day is back day in weightlifting. If you want to add deadlifts, I would do it either on Thursday or Saturday. If the weight and volume you're planning is pretty high, Saturday would be better.
Schon 3 | 2010-12-21
Thanks, Yes after 30 years of lifting I have never squatted or pulled so much as I have over the past month. Nice. It's funny how it has taken getting "old"(40) to be able to embrace other methods of weightlifting and conditioning. Thanks again Schon
Kyle 4 | 2010-12-21
If you don't feel your back on those segment pulls you must be doing them wrong!
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