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8-Week Rough
8 weeks   |   $25   |   Web, Text, Excel, App

This is an 8-week cycle that uses a lot of heavy singles and singles waves in the snatch and clean & jerk, and relies primarily on the competition lifts, power and hang variations, and squats. It includes technique primers each day, prescribed ab and back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 8.

Good For:
  • Competition lift improvement
  • Competition preparation
  • A first time trying more frequent heavy single lifting
Notes: For heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.

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Olympic Weightlifting for Sports by Greg Everett

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