"Words of encouragement fan the spark of genius into the flame of achievement."

Wilfred A. Peterson

Check out the Encyclopedia of Weightlifting. This is the standard reference to the sport of weightlifting. Every coach and athlete who uses the Clean and Jerk and the Snatch needs this book. The Weightlifting Encyclopedia

Clean and Jerk (Deadlift, hang-clean, push-press if you must) 15,12, and 9 reps of 50-100% of your bodyweight.

Snatch 15,12, and 9 reps.

Climb a thousand to two thousand foot climb on your mountain bike or road bike.

Sent report as to your lift and climb. Who can plow through both fastest?