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Monday April 13 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8


Questions? Get answers here or post in comments.
Sunday April 12 2009
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday April 11 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Clean & jerk - 70% x 2 x 3
  • Front squat - 85% x 2 x 2
  • 10 (Pull-up + 3 KTE) - 3 sets


Questions? Get answers here or post in comments.
Friday April 10 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • 3-position clean - 60% (of clean) x 4 sets
  • Push jerk + jerk - 65% x 4 sets
3 rounds:
100 m sprint
90 sec rest

Questions? Get answers here or post in comments.
Thursday April 9 2009
Comments (10)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday April 8 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back squat - 60% x 5; 70% x 4; 80% x 3; 75% x 3; 85% x 2; 75% x 3; 90% x 1
  • Push press - 70% x 5 x 4
3 rounds for time of:
400 m row
15 ball slams
15 push-ups

Questions? Get answers here or post in comments.
Tuesday April 7 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + power snatch + snatch - work to heaviest MS possible in small jumps (aim for 4-6 sets)
3 sets:
10 (Sandbag shoulder + 2 walking lunge) - 50% BW
10 kipping pull-ups

Questions? Get answers here or post in comments.
Monday April 6 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power clean + 3 front squat + jerk - 60% (of CJ) x 4 sets
For time:
10 kipping pull-ups
10 KB cross-chops
30 kipping pull-ups
30 KB cross-chops
10 kipping pull-ups
10 KB cross-chops

Questions? Get answers here or post in comments.
Sunday April 5 2009
Comments  |  Help  |  Programs  |  Exercises

Rest

Next week will be a back-off week before the next cycle starts. Get lots of rest, massage if you can, cold water, and don't spaz out on training.

Questions? Get answers here or post in comments.
Saturday April 4 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max
  • Ab work of choice


Questions? Get answers here or post in comments.
Showing 2336 — 2345 of 2899
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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