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Steve nailing a 115 kg snatch
Monday October 12 2009

  • Hang snatch (above knee) - 73% x 3 x 2, 73% x 2 x 2
  • Jerk - 82% x 2 x 4
  • Clean pull off 3" riser - 80% (of clean) x 5 x 5
  • Back squat - 88% x 3 x 5
  • SIt-ups - 3 x 25
  • Ab wheel - 3 x 15
Week 7


Questions? Get answers here or post in comments.
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10 Comments
Xi Xia 1 | 2009-10-11
Hi Greg and Aimee, We just got the top part of a Vertec(same thing you got) for our gym. We have a similar metal pole in the gym and will be setting up there. I sort of remember how you had it setup at your gym but not clearly. If you have a spare moment, could you share a video or close up pictures of the fittings for your Vertec setup? Thank you! xx
Travis 2 | 2009-10-11
Woo! Way to use your legs Steve Pan.
dan 3 | 2009-10-11
what weight class is steve in?
Dutch 4 | 2009-10-12
Steve!! Looking good buddy. COngrats. So i guess they do have weightlifting meets inside... Interesting.
MJ 5 | 2009-10-12
Hang Snatch - 110 x 3 x 2 / 115 x 2 x 2 Jerk - 165 x 2 x 4 Clean Pull off 3" Riser - 185 x 5 x 5 Back Squat - 210 x 3 x 5 Situps - 3 x 25 Hanging Leg Raise - 3 x 15
Aimee 6 | 2009-10-12
Steve is an 85kg lifter. Dutch... not everyone has the luxury of lifting with cows while their judges are sitting on sofa's.
Dutch 7 | 2009-10-12
You said it... It was straight luxury!
Robb Wolf 8 | 2009-10-12
Right on Steve! Congrats Amigo! those Med-ball cleans must be paying off...
Steve Pan 9 | 2009-10-12
Thanks guys! Dutch - Congrats on making your total man! Rob - Don't give away all the training secrets...
Noah 10 | 2011-12-07
Hang Snatch- 3x2:55lbs, 2x2:55lbs Jerk- 2x4:95lbs Power Clean (off 3" riser)- 5x5:95lbs Back Sq.-3x5:125lbs GHDs- 3x25/Ab Wheel 3x15
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