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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

Questions? Get answers here or post in comments.
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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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