Week 4 of 11" />

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Dion deadlift
Monday January 3 2011

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
  • Jerk dip squat - 4 x 3
  • Front/side planks - 30 sec hold each, no weight x 2
This is a back-off week. Reduce weights on power snatch/OHS,  jerk complex and jerk dip squats by 10% from last week.

Week 4 of 11

Questions? Get answers here or post in comments.
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Jeff Gainok 1 | 2011-01-03
Greg, We discussed using your training w/OPT. OPT has 11 traing events a week, so I am planning on doing 3 of your workout a week, to avoid stretching myself to thin. The design I have come up with is a snatch focused workout, a c/j focused workout, and a workout that focus on both. Looking at your training do you think it is more beneficial to complete the workouts that have programing with the actual lift i.e snatch 65% 3 X 3. Or days with complexes like Power snatch + OHS. Thank You.
Jeff Gainok 2 | 2011-01-03
Sorry I miss spoke. 8 OPT workouts plus 3 of yours equals 11.
Greg Everett 3 | 2011-01-03
Jeff -I think you should focus on the assistance/technical work on those first two days, then hit the actual lifts on the third day.
Jeff Gainok 4 | 2011-01-03
Thanks Greg. That makes much more sense.
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