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Monday August 10 2015
Comments (2)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - (70%x1, 75%x1, 80%x1) x 2
  • Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
  • Back Squat - 75%x3x3
-Weighted Back Extension - 2x10
-Hanging Leg Raise - 2 x max
-Reverse Crunch - 2 x max

Week 4 of 8


Questions? Get answers here or post in comments.
Sunday August 9 2015
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Rest Day


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Saturday August 8 2015
Comments (1)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Snatch - 3x3
  • Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
  • Clean & Jerk - HS
  • Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Questions? Get answers here or post in comments.
Friday August 7 2015
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Rest Day


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Thursday August 6 2015
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 75%x2x3, 75%x2x3
Technique Primer: Hang Muscle Clean - 3x3
  • High-Hang Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1)
  • Clean Pull - 93%x3, 98%x3, 103%x3, 85%x3
Bold sets can be taken heavier if you're feeling good.

-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Questions? Get answers here or post in comments.
Wednesday August 5 2015
Comments (1)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
  • Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (% of HS)
  • Snatch - 70%x1, 75%x1, (80%x1, 85%x1, 90%x1) x 2
  • Front Squat - 75%x3x6
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Questions? Get answers here or post in comments.
Tuesday August 4 2015
Comments (1)  |  Help  |  Programs  |  Exercises

Technique Primer: Hang Muscle Snatch - 3x3
  • High-Hang Snatch - 75%x2x3, 75%x2x3
  • Power Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1) x 3
  • Snatch Pull - 93%x3, 98%x3, 103%x3, 85%x3
Bold sets can be taken heavier if you're feeling good.

-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Questions? Get answers here or post in comments.
Monday August 3 2015
Comments (3)  |  Help  |  Programs  |  Exercises

Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
  • Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
  • Clean & Jerk - 70% x (1+1), 75% x (1+1), (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2
  • Back Squat - 80%x3x6
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 3 of 8


Questions? Get answers here or post in comments.
Sunday August 2 2015
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Rest Day


Questions? Get answers here or post in comments.
Saturday August 1 2015
Comments (3)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Snatch - 3x3
  • Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
  • Clean & Jerk - HS
  • Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Questions? Get answers here or post in comments.
Showing 21 — 30 of 2894
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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