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Saturday December 30 2016

12/30/2016

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back squat 88% for 1 set of 5
push press 90% for 1 sets of 5


​Glute-ham raises 4 sets if 10 with a band
​pullups 4 sets of 10
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Friday December 30 2016

12/29/2016

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snatch from floor work to 1RM
clean and jerk from the floor to 1RM
snatch high pulls from the floor 85% 5X5


​pullups  do 4 sets of 10.  Add weight if possible.
​sled drags  4 trips of 40 yards.  take long slow steps 
single arm KB swings, 4 sets of 10 with each arm
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Wednesday December 28 2016

12/27/2016

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power snatch  to 1RM
power clean to 1RM
snatch high pulls 70% 5X5

​jerk steps with bar in back squat position  4 sets of 10 steps with each leg
KB single arm swings 6 sets of 10 reps EACH ARM
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Tuesday December 27 2016

12/26/2016

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Back squat 5 sets of 5 with 80%
Back extensions 4 sets of 10
​hip extensions/back raise 4 sets of 10
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Monday December 26 2016

12/25/2016

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snatch 80% for 12 singles done EMOM
clean and jerk 80% for 12 singles done EMOM

​glute ham raises 4 sets of 10 work up to a record
​pullups  4 sets of 10
chest supported rows 4 sets of 10 heavy as possible
straight legged sit-ups 4 sets of 10 with a plate behind your head
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Saturday December 24 2016

12/23/2016

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back squat 86% for 1 set of 5
push press 88% for 1 sets of 5


​Glute-ham raises 4 sets if 10 with a band
​pullups 4 sets of 10
0 Comments

Friday December 23 2016

12/22/2016

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snatch from the knee work to 1RM
clean and jerk from the knee to 1RM
snatch high pulls from the floor 80% 5X5

​pullups  do 4 sets of 10.  Add weight if possible.
​sled drags  4 trips of 40 yards.  take long slow steps 
single arm KB swings, 4 sets of 10 with each arm
0 Comments

Wednesday December 21 2016

12/20/2016

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workout 1
power snatch from the knee to 1RM
power clean from the knee to 1RM
snatch high pulls 95% 5X2

workout 2
​jerk steps with bar in back squat position  4 sets of 10 steps with each leg
KB single arm swings 6 sets of 10 reps EACH ARM
0 Comments

Tuesday December 20 2016

12/19/2016

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Back squat 5 sets of 5 with 85%
Back extensions 4 sets of 10
​hip extensions/back raise 4 sets of 10
0 Comments

Monday December 19 2016

12/18/2016

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snatch 75% for 18 singles done EMOM
clean and jerk 75% for 18 singles done EMOM

​glute ham raises 4 sets of 10 work up to a record
​pullups  4 sets of 10
chest supported rows 4 sets of 10 heavy as possible
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