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saturday july 1 2017

6/30/2017

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Back squat 5RM + 1% for 1 set of 5
​push press 5RM + 1% for  set of 5
snatch grip deadlift 5RM + 1% for 1 set of 5

This is the last week of heavy squats!  Squats, deadlifts, and push presses will all be PR's.  Make a big one, because it will be 8 weeks before we try for another 5RM PR!
​
Back extensions 3 sets of 10
​Single leg RDL 3 sets of 10 with each leg.
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Friday june 30 2017

6/29/2017

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natch 3 sets of 2 with 90%+
clean and jerk 3 sets of 2 (2+1) 90%+

You have 3 chances to make a PR double, as long as you  make the first rep, keep trying again!

back extensions 3 sets of 10
hip extensiona 3 sets of 10 
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wednesday june 28 2017

6/27/2017

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power snatch  3 sets of 2  with 91+%​
power clean and jerk 3 sets 0f 2 (2+1) with 91+%

​remember to use 90% of your best POWER clean or snatch!

back extensions 3 sets of 10
single leg RDL 3 sets of 10 with each leg
start with the bar, add weight each set
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tuesday june 27 2017

6/26/2017

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Back squat 5 sets of 5 with 87%
​push press 5 sets of 5 with 87%

Back extensions 3 sets of 10
​Single leg RDL 3 sets of 10 with each leg

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monday june 26 2017

6/25/2017

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snatch 18 singles with 75% done EMOM
clean and jerk  18 singles with 75% done EMOM
​glute ham raises 4 sets of 10 work up to a record
​pullups  4 sets of 10
straight legged sit-ups 4 sets of 10 with a plate behind your head
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saturday june 24 2017

6/24/2017

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​Back squat 5RM + 1% for 1 set of 5
​push press 5RM + 1% for  set of 5
snatch grip deadlift 5RM + 1% for 1 set of 5

All squats and deadlifts are up 1% from last week!
​
Back extensions 3 sets of 10
​hip extensions 3 sets of 10



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friday june 23 2017

6/22/2017

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snatch 3 sets of 2 with 90%
clean and jerk 3 sets of 2 (2+1) 90%

back extensions 3 sets of 10
single leg RDL 3 sets of 10 with each leg
0 Comments

wednesday june 21 2017

6/20/2017

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power snatch  3 sets of 2  with 90%​
power clean and jerk 3 sets 0f 2 (2+1) with 90%

​remember to use 90% of your best POWER clean or snatch!


back extensions 3 sets of 10
glute ham raises 3 sets of 10
0 Comments

tuesday june 20 2017

6/19/2017

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Back squat 5 sets of 5 with 86%
​push press 5 sets of 5 with 86%

Back extensions 3 sets of 10
​hip extensions/back raise 3 sets of 10
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Monday june 19 2017

6/18/2017

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snatch 24 singles with 70% done EMOM
clean and jerk  24 singles with 70% done EMOM
​glute ham raises 4 sets of 10 work up to a record
​pullups  4 sets of 10
straight legged sit-ups 4 sets of 10 with a plate behind your head
0 Comments
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    Glenn Pendlay

    Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.

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  • Home
  • Glenn Pendlay Barbells
  • WEIGHTLIFTING WORLD NEWS
  • Pendlay seminar and certificaton
  • Training camps
  • Individualized online coaching
  • Group online coaching PENDLAYWOD
  • MAC Barbell Club
  • Shirts and Hats
  • Books
  • ARTICLES and RESOURCES
  • About Glenn
  • Contact
  • What people have said about previous camps