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Thursday March 5 2009
Comments (10)  |  Help  |  Programs  |  Exercises

Rest

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Wednesday March 4 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front squat - heavy single
  • Snatch - 60% x 2 x 4
  • Rack jerk - 75% x 1 x 3
  • Ab roll-outs - 3 x 15


Questions? Get answers here or post in comments.
Tuesday March 3 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch balance - heavy single; 80% (of single) x 1 x 2
  • Clean & jerk - 60% x 2 x 3
  • Weighted GHD sit-up + 2 Russian twists - 3 x 10


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

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4

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Sunday March 1 2009
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

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Saturday February 28 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - light/med x 10 x 3
  • Ab work of choice


Questions? Get answers here or post in comments.
Friday February 27 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 5
  • Snatch balance - heavy single
5 rounds for time:
250 m row
8 pull-ups

Questions? Get answers here or post in comments.
Thursday February 26 2009
Comments (4)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Wednesday February 25 2009
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Tuesday February 24 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
  • Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups

Questions? Get answers here or post in comments.
Showing 2373 — 2382 of 2897
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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