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Tuesday December 8 2009
Comments (23)  |  Help  |  Programs  |  Exercises

Greg snatch deadlift
  • Snatch balance - heavy single; 90% of that x 1; 85% x 1
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
4 rounds:
200 m row
15 hanging leg raises

Questions? Get answers here or post in comments.
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23 Comments
Riddler 2009-12-07
Greg,
Missed yesterdays workout. Should I do todays or yesterdays (Monday). Thanks.
Greg Everett 2009-12-07
Riddler - Do Monday's and skip today's.
Leon R 2009-12-08
Hi Greg

Could you take a look at this for me please http://vimeo.com/8042097 w/f/s . I'd usually begin my pull with the hips slightly lower and knees flared but that's still an issue for my groin.

Thanks.
Neil Scholtz 2009-12-08
Sn Bal heavy single 95kg - 85kg x 1, 80kg x 1
Pwr Cln & Jrk - 80kg x 1 x 10
Fr Sqt - 105kg x 1

Shoulder feeling better than yesterday. Bit of ice and heat therapy. Still slightly tender, but getting better. Hopefully get that foam roller today.
MLC 2009-12-08
F/30/155#

Snatch Balance Single - 80#
90% x 1 @ 72#
85% x 1 @ 70#

Power C & J - 75% x 1 x 10 @ 115#

FS 75% x 1 @ 130

WOD
7.41
Barry Weidner 2009-12-08
Snatch Balance Single-175#
Power C&J- 185# x 1 x 5 (cut the sets in 1/2, feeling fatigued)
Doing a longer wod later on for CF Games Sectionals training.
Jonathan Dinh 2009-12-08
Hi Greg,
I had a quick question. i have been following you guys for a while now, I did the last 12 weeks and now starting this 3 week set. When I perform the Clean and Jerks, I noticed that i am doing more of a clean + thruster to get the bar over head. should i work more on the jerk or is the thruster okay?
Greg Everett 2009-12-08
Jonathan - Jerk. No thrusters.
John B 2009-12-08
Did Monday's workout today

Sn-HS 120# 95x1x3
C -HS 165# 130x1x3
BS-HS 215#(pr)185x2x2
Back Ext. 30-no weight
Ian Carver 2009-12-08
Snatch Balance - Heavy Single - 205 Lbs
90%=185x1
85%=175x1

Power Cln & Jrk
75%=190x1x10

Front Squat
75%=205x1

MetCon 10:23

Felt out of sorts today - maybe it's the fact the gym is about 25 degrees today and I am in 3 layers...I can see my breath...WTF?! Stayed conservative on Sn.Bal, felt ok with Pwr C&J and front squats. I was fighting a ab cramps on the row in Round 3 of MetCon so it got drug out a bit.
Shark 2009-12-08
Snatch Balance - Heavy Single 106# +11, 89#x 1, 87# x 1
Power Clean and Jerk - 75% ~ 115# x 1 x 6*
Front Squat 75% ~ 164.5# x 1
4rft
run* 200m
15 leg raises
T=8:10

1) shoulders are griping, so I lowered the reps on the C&J
2) I don't have access to a rower and bumpers in the same place (work gym has a rower, no bumpers, Home has bumpers but no rower)
So I ran.
Brian Reckdenwald 2009-12-08
Snatch balance - heavy single; 90% of that x 1; 85% x 1
215 lbs -> 195-185

Power clean & jerk - 75% x 1 x 10; 1 min rest
185 x 1 x 10

Front squat - 75% x 1; focus on speed up
225

4 rounds:
200 m row
15 hanging leg raises

Time - 11:06
Jordan 2009-12-08
Snatch Balance Single - 62#; 90% x 1 @ 57#; 85% x 1 @ 52#
Power C & J - 75% x 1 x 10 @ 82#
FS 1 @ 87#

WOD
8:15






JCW 2009-12-08
snatch balance- 235 lbs, 210, 200
power clean and jerk- 190 lbs
fs- 205
4 rounds
200 m row
15 T2B
7:38
Bin 2009-12-08
Sn Bal - 165, 150, 145
PC & J - 135
FS - 185
Gordo 2009-12-08
Weights in pounds
Sn Balance
165, 155, 145
Power clean and jerk
150 x 1 x 10
FS 185
Riddler 2009-12-09
Did yesterdays

Snatch HS 150 lbs (all in pounds) 120 for 1 x 3
Clean HS 220 PR. 180 x 1 x 3
Back squat HS 290. 250 2 x 2.
Lisa 2009-12-09
hey Greg
hope your well..
Im following your work,,Im a newbie
can you please tell me what 3020 tempo?
tnank you for what you do..
looking forward to one day going to train with you.
Ben Moskowitz 2009-12-09
@ Lisa,

I assume Greg is using the same protocol that James Fitzgerald (OPT) describes here:
http://optfaq.blogspot.com/

Scroll down to #3.
Greg Everett 2009-12-09
Lisa/Ben -

I use the tempo prescriptions that Charles Poliquin uses, as does James Fitzgerald. First number is eccentric; then the pause; the concentric; then pause.

So 3020 would mean lowering the weight for 3 seconds, no pause at the bottom, and raising it for 2 seconds, no pause before beginning next rep.
LK 2009-12-10
51 yof/125#/64"

(done on 12/10/09)

SN bal: 60#, 55,50 (all needed to ride down)
Pwr C&J: 70#
FSQ: 90#

WOD : 6:28
(subbed 120m +/- run)
Leon R 2009-12-11
Weights in KG

27/M/89k

SN bal 100k
PC&J 75k
FS 115k

Felt a twinge in my back at work yesterday after swivelling around in my seat but thought nothing much of it. After the FS things went tits up, my back's giving me jip. See what happens in teh morning.
EricB in IL 2009-12-22
All weights in pounds

Sn Bal - 155 -> 140, 135
PC&J - 155x1x5 (shoulder and elbow started hurting, so I stopped)
FS - 205

Metcon - 4:35
All hanging leg raises unbroken except for last round: 9+6

Phil 4:13
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