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Wednesday January 6 2010
Comments (10)  |  Help  |  Programs  |  Exercises

Jocelyn sled pull
  • Front squat - 80% x 3 x 5
  • Snatch pull - 95% (of snatch) x 2 x 3
  • Jerk - max for day; 90% of that x 1 x 3
3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW
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10 Comments
Neil Scholtz 2010-01-06
M/25/76kg/178cm Frnt Squat 112kg x 3 x 5 Sn Pull 80kg x 2 x 3 Jerk max 105kg, 90kg x 1 x 3 Don't have a row machine or sand bag, so did the following: 3 sets: 30 seconds Kettlebells swings 24kg 30 seconds Squats 30 seconds Sit ups 30 seconds Push ups 60 seconds rest Total reps 302
Kimi Kanda 2010-01-06
technique work today for me. loved it! warmup 6 min bike; 14 min elliptical; 6 min row. box squats, back extensions, a few pushups, pullups , situps. FS: 40kg x3x5 SP: 25kg x3x3 Jerk: max 40kg x1x2; lots of light bar work. no metcon today.
Sam McGowan 2010-01-06
Have a coached O-lifting session tomorrow so taking today off
Ian Carver 2010-01-06
Front Squat 80% x3x5= 230 Lbs Snatch Pulls 110% x3x3= 225 Lbs Max Jerk = 245 Lbs 90% x1x3= 220 Lbs Just missed 265# Jerk PR. Slightly out front, stood up out of split, but couldn't keep it locked in...next time... Went heavier on Sn. Pulls since this has been a weakness and heavier pulls have helped me as of late.
Kyle Pichie 2010-01-06
22yrs/M/165lbs Front squat - 190lbs x 3 x 5 Snatch pull - 175lbs x 2 x 3 Jerk - 255lbs; 230lbs x 1 x 3 Feeling spent from last couple of days and poor diet from before during the Holidays. So no post WOD. Been doing some Indoor Rock climbing for my active rest days also.
Scott Pauly 2010-01-06
44/yom/200lbs Front squat - 100kg x 3 x 3 Snatch pull - 85.5kg x 2 x 3 Jerk - 100kg; 90kg x 1 x 3 Weights were a little down due to fatigue, plus cut the volume on FS. I feel worked.
Brian Reckdenwald 2010-01-06
Front squat - 80% x 3 x 5 240 lbs x 3 x 5 Snatch pull - 95% (of snatch) x 2 x 3 175 x 2 x 3 Jerk - max for day; 90% of that x 1 x 3 225 -> 205 x 1 x 3 3 sets: 250 m row 15 pull-ups 10 sandbag shoulders (5/side) - 110 lbs Had to sub for the rope climbs. Time - 10:30
Leslie P 2010-01-06
FS-105# Sn Pull- 43 kg Jerk- 95 Sub 1600m row for metcon Still working up to my old weights. Liked this work. I feel like I haven't tried FS is way too long. Intercostals and serratus anterior still giving me some problems, especially bringing down the jerk and in the rowing.
Gordo 2010-01-06
Front Squat 185#x3x5 Snatch Pull 135#x2x3 Jerk Heavy single 205#, then 185x1x3 3 rounds Row 250m 3 rope climbs (11') - no feet on ascent 10 Kettlebell cleans (5 per side) w/32kg (46% BWT) 6:10
JCW 2010-01-07
front squat- 220 snatch pull- 195
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