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Monday November 23 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 2 x 5
  • Power clean & power jerk - 60% x 2 x 5
  • Good morning (straight knee, straight feet) - 3 x 10 light
  • GHB sit-ups - 3 x 15
Light Transition Week

Questions? Get answers here or post in comments.
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Web Smith 2009-11-23
Greg and Aimee,

It was nice to meet you both. We hope to learn from you, as Lindsey and I seek to become complete athletes. We hope to see you soon. I'll let you know how the USA-W goes...

Web Smith
Aimee 2009-11-23
Hi Web!
Thank you so much for your support! We are glad to help!

Good luck!!
Greg Everett 2009-11-23
Web - Great to meet you. Good luck with your ventures, and definitely hook up with coach Swords.
LP 2009-11-23
So Mr. E, what's the next cycle gonna be like? I'd wait and find out, but I can't wait to find out.
Jp Thompson 2009-11-23


On Saturday's WOD; the PR on snatch. I seem to be stuck at 115/120ish. I've been there for a couple of months. I don't seem to have trouble getting the bar high enough, but struggle at receiving it and balancing it. After today's WOD, I worked on just static holds with the 45# BB for 3x30s. Thinking that maybe I need to work on shoulder girdle strength. If you have any suggestions I'm all ears. If it would be easier to email, please let me know. I at davjpthompson@gmail.com.

Justin Riley 2009-11-23
I just noticed the google ad for HGH at the bottom of your website. Now I know how all you fuckers are getting so strong. And all this time I thought it was excellent training.
Greg Everett 2009-11-23
LP - Classic lift emphasis
Greg Everett 2009-11-23
JP - Snatch balances and overhead squats. A ton in every warm-up.
Greg Everett 2009-11-23
Justin - Actually we get strong by just getting fat.
Travis 2009-11-23
Well played.
Curtis 2013-07-19
Just wondering about the reps and sets, for example is the power snatch 2 sets of 5 reps or 5 sets of 2 reps?
Steve Pan 2013-07-19
Curtis -

Check the Program Help section to the right.

60%x2x5 will be 5 sets of 2 reps at 60%.

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