This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Explosive Strength Workout: Week 4!

By: Jarred Rome

This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.

Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8

To download the full workout in Microsoft Excel, click here.


Week 4
7/16-7/20

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch 3/197's 3/220's 3/230's 3/240's 3/250's
Bench 5/365's 5/375's 5/390's 5/405's 5/425's 5/445's
Lat Pulldown 10/240's 10/240's 10/240's 10/240's
Jurgens 10/25's 10/25's 10/25's 10/25's

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Snatch Pull 3/333's 3/353's 3/373's 3/373's
Push Press 3/313's 3/333's 3/353's 3/380's 3/380's
Skull Crushers 8/145's 8/145's 8/145's
Varied Hip 10 reps 10 reps
Wrist Curl 20 reps 20 reps 20 reps
Friday Set 1 Set 2 Set 3 Set 4 Set 5
Clean 3/313's 3/333's 3/343's 3/357's 3/370's
Clean Pull 3/380's 3/380's 3/400's 3/400's
Front Press 8/200's 8/220's 8/230's 8/240's
Reverse Hypers 10/75's 10/75's 10/75's

Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8

To download the full workout in Microsoft Excel, click here.

Jarred Rome

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