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Wednesday December 9 2009
Comments (19)  |  Help  |  Programs  |  Exercises

Aimee split jerk
  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday
  • Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add


Questions? Get answers here or post in comments.
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19 Comments
Neil Scholtz 2009-12-09
M/25/178cm/76kg

Sn Heavy Single 85kg - 70kg x 1 x 3
Cln & Jrk Heavy Single 105kg - 85kg x 1 x 3
Back Squat Triplet - 125kg
Good Mornings 45kg x 10 x 3
MLC 2009-12-09
F/30/155#

Snatch Heavy Single - 85# - Mainly powered and rode down to squat
80% x1x3 @ 70#

C&J Heavy Single - 145# - Failed on the jerk, pressed last bit out
80%x1x3 @ 115#

Pause Back Squat 160# - did 165x2 failed on the 3rd

Good Mornings 3x10 @ 45#
JCW 2009-12-09
M/20/5'11/170 lbs
snatch- 200 lbs, 160
C+J- 250 lbs, 200
pause back squat- 265 lbs
good mornings- 75 lbs
Jesse Woody 2009-12-09
Greg, I saw that you answered one question about the rep tempos for yesterday's workout. Just a quick question, what is the specific goal for prescribing rep tempos in your opinion, overloading specific portions of the movement? All that I've been able to find about the practice of prescribed rep tempos has to do specifically with increasing time under tension for mass-specific reasons. Thanks!
Greg Everett 2009-12-09
Jesse - I don't prescribe tempos very much (in fact I never have in these workouts, at least not formally), but I think they have purposes in some many cases. Largely as you said it would be to encourage hypertrophy, and in this case, it is partly that, partly wanting to get a bit of isometric endurance in those postural back extensors, and partly to ensure that people are really able to emphasize back extension rather than rush through the movement, which invariably winds up in softening backs at the bottom, defeating the purpose of the exercise (at least the purpose for which I'm using it here - back extensor strength/stamina).
Kyle Pichie 2009-12-09
M/22/165#

Snatch Heavy Single - 145# - Slow speed, no strength it seemed
80% x1x3 @ 120#

C&J Heavy Single - 200# - Slow on the squats up
80%x1x3 @ 160#

Pause Back Squat 185# - did 165x3x1 175x3x1 then 185x3x1
last rep was down and up fast

Good Mornings 3x8 @ 65# Tight calves, have trouble feeling the hams and back emphasis with them, any ideas?
Jp Thompson 2009-12-09
M/39/213

W/U: 1/2 mile w/j/r
15 Min TT: 2.06 miles, average pace per mile 7:17 per mile. Completed mile 2 at 14:33.

Then:
Dynamic range W/U
Snatch Balance 35#, 85#, 105#
Snatch - heavy single; (65#, 85#, 105#) 80% (85#) of that x 1 x 3; 1 min rest on drop sets
Clean & jerk - heavy single; (85#, 115#, 135#, 165#) 80% (135#) of that x 1 x 3; 1 min rest on drop sets
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday (95#, 135#, 185#)

Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add (65# x 10/10/10)
Scott Pauly 2009-12-09
Snatch
heavy single 80kg
80% 1x3 (65kg)

Clean and Jerk
heavy single 105kg
80% 1x3 (85kg)

Squats 100kg 3reps with 3 second pause.

Greg/Aimee my jerks suck!!!!, More specifically I feel slow under the bar and sometimes end up pressing out the the jerk, any advice would be helpful.
Barry Weidner 2009-12-09
Snatch HS: 175#
Clean & Jerk HS: 235#
Back Squats tomorrow
Jordan 2009-12-09
Sn Heavy Single 77# - 62# x 1 x 3
Cln & Jrk Heavy Single 107# - 87# x 1 x 3
Back Squat Triplet - 113#
Good Mornings 43# x 10 x 3
Brian Reckdenwald 2009-12-09
Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
185 lbs -> 150 x 1 x 3

Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
245 -> 200 x 1 x 3

Pause back squat - work up to heavy triple; 3 set pause in bottom
320

Good morning (straight knee/arched back) - 3 x 10; 3020 tempo
89-89-89
Gene 2009-12-09
Missed yesterday, wanted to make up SB... I may be catching heavier weights without being locked out, and pressing up once at bottom of squat.
Snatch Balance 75-95-105
90%- 95
85%- 90

Snatch 75-95-115-125-135-140f-140f-140f
3 singles @ 115, several misses to get 3 good lifts
C&J 115-135-155-155-155-165
PR is 185, I was struggling with the jerk portion- wrist position and balance after locking out under the bar. 
3 singles @ 135
Pause BS 135-165-185-205-215 (20# up from last week)
GM 3x10 @ 55 (10# up from last week)
Mike Maruffi 2009-12-10
Snatch heavy single - 91kg (pr), 73kg x 1 x 3

Clean and jerk heavy single - 102kg, 84kg x 1 x 3

Pause back squat - 150kg

Good Mornings - 38kg
Cory 2009-12-10
I'm getting a cold so the lifts where pretty draining.

No Pr's but I got to 170 for snatch, 200 for clean and 245 for BS with a pause.

Greg Everett 2009-12-10
Scott - Can't give you much advice without knowing why you're not getting under it. If you can post some video, we can give you an answer.
Ian Carver 2009-12-10
Snatch - Heavy Single - 195 Lbs (97% 1RM)
80%= 155x1x3 @1min.

Cln & Jerk - Heavy Single - 240 Lbs (96% 1RM)
80%= 190x1x3 @1min.

Back Squat - Heavy Triple w/3s. pause
285 Lbs (up 10 Lbs from last week)

Took yesterday (12/9) off due to fatigue and caught up on programming today. Everything felt good...except the frigid temps in the gym...
LK 2009-12-11
51/F/125/64"

SN: 65#, 54x1x3
C&J: 80#, 64x1x3
BSQ: 115# w/3sec pause
GM: 40# 3x10

Felt slower today. Working on form, wider grip on snatch seemed to help avoid pressing out.
leon r 2009-12-15
M/27/89k

SN:85 67.5 x1x3
C&J: 105 - 85x1x3

Felt very slow today, no BS or GM,
EricB in IL 2009-12-25
2 days late in posting.

All weight in pounds.

Sn - 170 (5lb PR!) -> 135x1x3
C&J - due to shoulder pain, subbed clean DL - 265x3x3
SQ - 235 (10lbs added from last week)
GM - 85 (10lbs added from last week)

B/C of Christmas activities, I won't be working out for the next 3 days, so I added the following metcon at the end:

15-12-9 reps for time of:
95lb OHS
pullups

3:23

Phil 4:13
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