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Daily Training
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- Clean & jerk - 75% x 1 x 4
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 10/side
Ben Johnson & Charlie Francis - Check out these videos
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- Muscle snatch - max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x 4
- Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest
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- Snatch - 75% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 50 total
Week 1
Sandbag Sale
For the rest of this week, Ultimate Sandbag, fillers and packages are 15% off. Check it out.
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Rest
"How much specific back training is necessary and desirable will vary according to the needs of each athlete. Those with relatively weak backs may perform some type of fairly intense back work 2-3 days each week; lighter work may also be included on other days. Heavy training such as stiff-legged deadlifts, RDLs and good mornings are best performed at the end of heavy training sessions to allow recovery before the next heavy session in which the back will need to function optimally. Lighter work such as back extensions or reverse hyperextensions can be performed more frequently and in between heavy training sessions because it won’t have so dramatic an effect on the back’s function the following day; in fact, such light work in reasonable volume often proves recuperative for many lifters. Heavy back work is generally best performed in the 5-8 rep range; lighter work is generally best performed with reps between 8-15."
From Back Training for Weightlifters by Greg Everett, Performance Menu Issue 62 (Read Free)
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- Snatch - Max
- Clean & jerk - max
- Back squat - max
3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap
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Rest
Ice, massage, contrast - whatever you need for PR attempts tomorrow!
Collected Training - Watch Video
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- Snatch - max
- Clean & jerk - max
- Front squat - max
4 sets:
A1. GHR x 12
A2. Dips x 10
Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat.
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