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Wednesday December 30 2009
Comments (19)  |  Help  |  Programs  |  Exercises

Adrian ab wheel
  • Jerk - max for day; 85% of that x 2 x 2
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups

Questions? Get answers here or post in comments.
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19 Comments
Scott Pauly 2009-12-29
Hi Greg and Aimee
Quick question about the Met-con. What is HLR ?

Aloha
Greg Everett 2009-12-29
Hanging leg raise - you can find a demo in the exercises section
Neil Scholtz 2009-12-30
M/25/76kg/178cm

Jerk - Max for day 105kg; 90kg x 2 x 2
Snatch Pull - 77kg x 3 x 3
Front Squat - 110kg x 3 x 5

Metcon:
8:58
Hanging leg raises had to bend my knees to get my toes to the bar.
20kg dumbbell with the overhead walking lunges.
Jamie Skibicki 2009-12-30
Any suggestion on the weight for the DB lunge? BW%, OHP%, etc?
Greg Everett 2009-12-30
Jamie - You'll have to feel out a weight - can't really predict much on this exercise. Something between 15-25% BW most likely, but flexibility issues primarily can really limit it.
Kyle Pichie 2009-12-30
M/22/170#

Jerk - Max for day 255#; 215# x 2 x 2
Snatch Pull - 160# x 3 x 3
Front Squat - 175# x 3 x 5

Metcon:
12:38min
Hanging leg raises
60# dumbbell with the overhead walking lunges
Pushups chest to floor
Gordo 2009-12-30
Jerk Max for today: 205lb, 165#x2x2
Snatch pull 130#x3x3
Front Squat 175#x3x5

3 sets no (planned) rest
20 ice cream makers
20 OH walking lunge 16kg (23% BWT) - did 10 each arm
20 push-ups
8:45

Will be learning to snowboard on my rest day tomorrow...
Scott Pauly 2009-12-30
43/m/200lbs

Jerk - 105kg; 90kg x 2 x 2

Snatch pull - 90kg x 3 x 3

Front squat - 90kg x 3 x 5

3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
Gene 2009-12-30

Jerk-155 max (pain in right wrist is making lockout difficult), 130# 2x2
Snatch pull 130#
front squat 170#

I'm feeling all these squats, my legs are tight and sore. I hope I'm supposed to be feeling this way. This strength training stuff is quite different from the "other program" I've been following!
Emma LeGallais 2009-12-30
F/17/118#

Jerk - Max for day 115#; 95# x 2 x 2
Snatch Pull - 70# x 3 x 3
Front Squat - 95# x 3 x 5

Metcon:
11:29min
Hanging leg raises
10# dumbbell with the overhead walking lunges
Pushups chest to floor
Brian Reckdenwald 2009-12-30
Took a little vacation last week and part of this week, so I'm not quite on track. On Monday I'll get back on the days prescribed. Today I did Tuesday's:

Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
85 lbs-85-85

Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
155 x 2 x 3; 175 x 2 x 2; 185 x 1 x 3

4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 40 lbs; 30 sec rest
Sam McGowan 2009-12-30
My new son Declan was born yesterday morning so needless to say I missed yesterday. Was able to get in a quick session today, albeit on less than optimal recovery...

Sort of a blend from Tues / Wed:
1) Hang Sn Hi Pull + Hang Msl Sn - 65# x(2+2)x3
2) Cln and jerk - 135# x2x3, 145# x2x2, 155# x1x3
3) Snatch Pull - 150# x3x3
4) Front Squat - 185# x5x5

Then:
3 rnds of: 20 HLR + 20 OH Lunge (45# DB) + 20 pushup
untimed
Ian Carver 2009-12-30
Max. Jerk = 260 Lbs -PR- (by 5#)
85% x2x2= 220 Lbs

Snatch Pulls
90% x3x3= 185 Lbs

Front Squats
78% x3x5= 225 Lbs

Kimi Kanda 2009-12-31
What a kak day!
Warmup: 20 min elliptical; tabata row 8 sets-750 m/4min.

Push Jerk: 50kg; 45kg x1 40kg x3
Snatch Pull: 40 kg x3x3
Front Squat: 40 kg x3x1; 45 kg x3x4

Metcon: 3 sets
20 hanging crunches
20 1ADB lunges 4kg DB
20 pushups (knees)
JCW 2009-12-31
jerk- 255, 215
snatch pull- 185
fs- 210
scott craig 2009-12-31
PJ 90kg; 80kg (still having problems with biceps)
SP 100kg
FS 110kg

no time for met-con
Alexander Miezin 2009-12-31
22 years old, 5'9, 185 lbs.

Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2
Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3
Front Squat: still working at these, 45 lbs. x 10
135 lbs. x 5 working sets: 165 lbs. x 5,5,5

Hanging leg raises 20,20,20
1 arm DB Overhead lunge: 35 lbs.
push-ups: 20,20,20
TeddyB_SC 2009-12-31
Rack Jk 97(pressout) then 83
Sn Pull 77
F Sqt 95
LK 2010-01-03
51f/125/64"

Done 01/03/10

JK: M.E. 90#, 75x2x2
SN pull: 65#
FSQ: 95#

3sets
20xHLR, 20xLNG w/15#KB, 20xPU
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