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Saturday June 20 2015
Comments (2)  |  Help  |  Programs  |  Exercises

Technique Primer: Muscle Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS
  • Clean & Jerk - HS
  • Back Squat - 80%x3x5
  • Clean Lift-Off - 110%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Sit-Up - 3 x max

Questions? Get answers here or post in comments.
Friday June 19 2015
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Thursday June 18 2015
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Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Power Clean - 75%x3x5
  • Overhead Squat - 75%x2x5
  • Snatch Push Press - 70%x5x5 (% of snatch)
  • Clean Pull - 90%x3x5
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Seated Plate Twist - 3x15/side

Questions? Get answers here or post in comments.
Wednesday June 17 2015
Comments (4)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Clean - 3 x 3 (light)
  • Clean + Jerk Dip - 75% x (3+1) x 5
  • Power Jerk - 75%x3x5
  • Pause Front Squat + Front Squat - 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) - 100%x3x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4x10
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday June 16 2015
Comments (1)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Power Snatch - 70%x3x5
  • Push Press - 70%x5x5
  • Snatch Pull - 90%x3x5
-Back Extension - 3x15
-Weighted Plank - 4 x 20-30sec
-Standing Plate Twist - 3x15/side

Questions? Get answers here or post in comments.
Monday June 15 2015
Comments (19)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Snatch - 3 x 3 (light)
  • Snatch - 75%x3x5
  • Jerk - 75%x3x5
  • Back Squat - 75%x3x5
  • Floating Halting Snatch Deadlift (mid-thigh) - 100%x3x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max (30 reps minimum)
-Reverse Crunch - 3 x max

Week 1 of 5


Questions? Get answers here or post in comments.
Sunday June 14 2015
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday June 13 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - MAX
  • Clean & Jerk - MAX
  • Front Squat - MAX


Questions? Get answers here or post in comments.
Friday June 12 2015
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Thursday June 11 2015
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1x5
  • Clean & Jerk - 70% x (1+1) x 5


Questions? Get answers here or post in comments.
Showing 11 — 20 of 2833
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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