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Thursday January 1 2009
Comments (1)  |  Help  |  Programs  |  Exercises

Rest

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Wednesday December 31 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps

Questions? Get answers here or post in comments.
Tuesday December 30 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 65% x 3 x 3
  • Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups

Questions? Get answers here or post in comments.
Monday December 29 2008
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 4
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 4 x 5
  • Bent row - 80% x 6 x 3
  • Hanging leg raise - 3 x 15
Strength Cycle 1 - Week 3

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Sunday December 28 2008
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

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Saturday December 27 2008
Comments (11)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Friday December 26 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 3
  • Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups

Questions? Get answers here or post in comments.
Thursday December 25 2008
Comments (8)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday December 24 2008
Comments (18)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3
  • Snatch pull - 103% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 90% x 1, 85% x 1 x 2
3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups

Questions? Get answers here or post in comments.
Tuesday December 23 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 62% x 3 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW

Questions? Get answers here or post in comments.
Showing 2336 — 2345 of 2797
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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