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Thursday December 10 2009
Comments (16)  |  Help  |  Programs  |  Exercises

Rob snatch deadlift
  • Power snatch - 75% x 1 x 10; 1 min rest
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
3 rounds:
20 GHB sit-ups
3 rope climbs
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16 Comments
MLC 2009-12-10
F/30/155# Power Snatch 75% x 1 x 10 @ 75# Power C & J 75% x 1 x 10 @ 105# (miscalculated, should have been 110#) FS 75% x 1 x 10 @ 135 MetCon 6.22
Neil Scholtz 2009-12-10
Rearranged about 2 tonnes of equipment yesterday, was feeling a bit run down, so decided to rest today. Greg, should I try today's workout tomorrow, or skip tomorrow and continue on Saturday?
Greg Everett 2009-12-10
Neil - Do today's workout tomorrow, but do only 5 sets each of PC/PS, and skip the conditioning workout.
Jp Thompson 2009-12-10
M/39/210 W/U: 500m row, then 3X: PVC O-Squat (15), Dips (10), H-PU (15,12,10) Snatch balance/snatch/power snatch warm up w/ 45# BB Power snatch - 75% (100#) x 1 x 10; 1 min rest Power clean & jerk - 75% (143#) x 1 x 10; 1 min rest Front squat - 75% (170#) x 1; focus on speed up
Scott Pauly 2009-12-10
Power snatch - 75% x 1 x 10; 1 min rest 60kg Power clean & jerk - 75% x 1 x 10; 1 min rest 80kg Front squat - 75% x 1; focus on speed up 100kg
Kyle Pichie 2009-12-10
M/22/165# Power Snatch 75% x 1 x 10 @ 120# Power C & J 75% x 1 x 10 @ 160# FS 75% x 1 x 10 @ 160# MetCon 7.31
JCW 2009-12-10
power snatch- 150 lbs power c+j- 190 lbs FS- 205 lbs
Brian Reckdenwald 2009-12-10
Power snatch - 75% x 1 x 10; 1 min rest 150 lbs x 1 x 10 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 3 rounds: 20 GHB sit-ups 15 pull-ups Time - 5:55 Also worked up to a snatch heavy single because I will be missing Saturday: 190 lbs.
Shark 2009-12-10
I did yesterdays, cause I had to skip yesterday for various character defect reasons, (Sore, cold garage and tired). Snatch Heavy Single - 131.5#, 80% ~111.5# x 1 x 3 Clean and Jerk 151.5#, 80% ~ 120.5# x 1 x 3 Pause Back Squat 232.5# Good Mornings 56# x 3 x 10
Jordan 2009-12-10
Snatch 75% x 1 x 10 @ 62# C & J 75% x 1 x 10 @ 82# FS 87# I ended up doing full Snatch and C&J, I wrote it on the white board to do Power S and C&J, but my mind was somewhere else. (ready for that rest day :)
Jason 2009-12-11
Greg, One of your female lifters in the video, the one with a tattoo on her lower leg (can't remember her name) jumps backwards a lot. Very noticeable when she snatches. I have a lifter I'm coaching that is doing the same thing. We have had some success eliminating it, but I was wondering what you were doing with her to work on that? Thanks
Greg Everett 2009-12-11
Jason - I don't mind jumping backward - in fact, I think it's good. The key is that it needs to be within the athlete's ability to bring the bar along, and it must be originating from backward movement of the bar/body unit as a whole, rather than misplaced feet and a settling into that new base (which can only be done with limited weight). If she's jumping backward but everything else looks good, leave it alone (as long as it's no more than a few inches). If she's sweeping just her feet back, try to correct it. The simplest method is to instruct her to, as she pulls under, drive her heels forward into the floor. If this is inadequate, snatch balances, tall snatches, and high-hang snatches can be helpful, all focusing on maintaining foot position and driving the heels into the floor as the feet are transitioned.
Ian Carver 2009-12-11
Snatch 75%=155x1x10 @1min Cln & Jerk 75%=195x1x10 @1min Front Squat 75%=215x1
LK 2009-12-14
Had to skip this one.
Leon R 2009-12-15
M/27/89k PS 60 PCJ 75 No FS today
EricB in IL 2009-12-27
All weights in pounds. PSn - 115x1x10 PCJ (subbed push press for jerk due to shoulder issues) - 155x1x10 FS - 205 Metcon - subbed unanchored abmat situps for GHB, subbed 18 towel pullups, alternating hands after each rep, for rope climbs 9:11 Phil 4:13
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