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Saturday November 8 2008
Comments (10)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Friday November 7 2008
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Thursday November 6 2008
Comments (19)  |  Help  |  Programs  |  Exercises

  • Snatch + power snatch - 60% x 4 sets
  • Overhead squat - 85% x 1 x 2
3 sets of:
A. 40 Russian twists
B. 15 Hanging leg raise

Questions? Get answers here or post in comments.
Wednesday November 5 2008
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 90% x 1
  • Rack jerk - 70% x 2 x 3

For time:


3 rounds:
200 m row
10 kipping pull-ups

2 min rest

2 rounds:
300 m row
10 box jumps

Questions? Get answers here or post in comments.
Tuesday November 4 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets
20-15-10 reps for time of:
Burpees
Kipping pull-ups

Questions? Get answers here or post in comments.
Monday November 3 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 4 x 4
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
Week 4S2

Questions? Get answers here or post in comments.
Sunday November 2 2008
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday November 1 2008
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Friday October 31 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets
  • Rack jerk - heavy single
  • Pull-ups - 3 x max
For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups

Questions? Get answers here or post in comments.
Thursday October 30 2008
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Showing 2336 — 2345 of 2743
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