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Saturday April 18 2015
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Technique Primer of Choice: 3-4 sets of 2-3 reps
  • Snatch + OHS - (1+1)RM; 95%, 90% (% of RM)
  • Clean + Front Squat + Jerk - (1+1+1)RM; 95%, 90% (% of RM)
  • Back Squat - 75%x3x3
  • Good Morning - 23%x4x2 (% of back squat)


Questions? Get answers here or post in comments.
Friday April 17 2015
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Rest Day


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Thursday April 16 2015
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Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch - 70%x2x4
  • Power Jerk - 70%x2x4
  • Snatch Push Press + OHS - 70% x (3+1) x 4 (% of OHS or snatch)
  • Back Squat Jump - 20%x3x3 (% of back squat)


Questions? Get answers here or post in comments.
Wednesday April 15 2015
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Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
  • 2-Position Clean - 70% x 4 sets
  • Clean Pull on Riser - 100%x3x3
  • Front Squat - 70%x2x3
  • SLDL - 50%x4x2 (% of back squat)


Questions? Get answers here or post in comments.
Tuesday April 14 2015
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Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3) (light)
  • Pause Jerk + Jerk - 70% x (1+1) x 4
  • Power Clean - 70%x2x4
  • Push Press - 70%x3x4


Questions? Get answers here or post in comments.
Monday April 13 2015
Comments (5)  |  Help  |  Programs  |  Exercises

Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
  • 2-Position Snatch (floor, knee) - 70% x 4 sets
  • Snatch Pull - 100%x3x3
  • Back Squat - 70%x3, 80%x1, 70%x3, 80%x1, 70%x3, 80%x1
  • Back Squat Jump - 20%x3x3 (% of back squat)

Week 4 of 12


Questions? Get answers here or post in comments.
Sunday April 12 2015
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Rest Day


Questions? Get answers here or post in comments.
Saturday April 11 2015
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Technique Primer of Choice: 3-4 sets of 2-3 reps
  • Snatch + Snatch Balance + OHS - (1+1+1)RM; 95%, 90% (% of RM)
  • Clean + Power Jerk + Jerk - (1+1+1)RM; 95%, 90% (% of RM)
  • Back Squat - 5RM; 55%x10 (% of RM)
  • Good Morning - 23%x5x3 (% of back squat)


Questions? Get answers here or post in comments.
Friday April 10 2015
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Rest Day


Questions? Get answers here or post in comments.
Thursday April 9 2015
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Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch - 3RM
  • Power Jerk - 3RM
  • Snatch Push Press + OHS - (5+1)RM
  • Back Squat Jump - 20%x3x5 (% of back squat)


Questions? Get answers here or post in comments.
Showing 1 — 10 of 2760
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