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Sunday August 31 2008
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday August 30 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • 3 ab exercises of your choice


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Friday August 29 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • 3-position snatch - 70% x 3 sets
  • Snatch balance - heavy single; 85% x 1 x 2
  • Pull-ups - 3 x max (deadhang)
  • Ab roll-outs - 3 x 15


Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes


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Thursday August 28 2008
Comments (14)  |  Help  |  Programs  |  Exercises

Rest Day

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Wednesday August 27 2008
Comments (30)  |  Help  |  Programs  |  Exercises

  • Front squat - 77% x 3 x 5
  • Snatch pull - 103% x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 3


For time:
20 KB swings
10 box jumps
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings


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Tuesday August 26 2008
Comments (25)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Power clean + push jerk - 75% (of power clean) x 2 x 3


3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW
20 kipping pull-ups


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Monday August 25 2008
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Chin-ups - 3 x 10 (weighted if needed)
  • GHD sit-ups - 3 x 15 slow
  • Russian twists - 3 x 20

Week 2S1

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Sunday August 24 2008
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday August 23 2008
Comments (23)  |  Help  |  Programs  |  Exercises

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

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Friday August 22 2008
Comments (32)  |  Help  |  Programs  |  Exercises

  • Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
  • Overhead squat - heavy single; 85% of single x 2 x 3
  • Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

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Showing 2525 — 2534 of 2863
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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