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Tuesday January 12 2010
Comments (20)  |  Help  |  Programs  |  Exercises

Steve dips
  • Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
  • Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE

Questions? Get answers here or post in comments.
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20 Comments
Scott Pauly 2010-01-11
Hey Greg,

So the workout is:
* Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
* Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3

Because Of the way it is written we are to:
snatch 65% x2x3, 70%x2 x3 and 75% x1x3
and the same for C&J?

Thanks in advance
Greg Everett 2010-01-11
Scott - Do 65% x 2, 70% x 2, 75% x 1, and then repeat that series 2 more times.
Mark Anderson 2010-01-12
Im new to olympic lifting and was curious about the percentage and what it is a percentage of? I just need a little guidence on how to do all these exercises to be honest with you and a good way to track my progress. If you could help me out that would be great.
Kimi Kanda 2010-01-12
warmup: 10 min elliptical;5 min bike;5 min row; asst pullups & dips, back exts, box squats, quad machine, situps, pushups

snatch: 20/25/30kg
c&j: 25/30/35kg

metcon later today?
Brian Reckdenwald 2010-01-12
Mr. Anderson,

Check out the "info" link above today's workout and read through that page. It should answer just about every question you've got. The "exercises" link at the very top of the page will show you the various movements as well.
Neil Scholtz 2010-01-12
M/25/76kg/178cm

Sn 55kg, 60kg, 65kg
Cln & Jrk 72kg, 77kg, 83kg

Metcon:
4:32
Used 2 x 12.5kg dumbbells. Don't have a MS max, so guessed a bit.
Roman 2010-01-12
DANG! Watch out Quinton "Rampage" Jackson!
Cory 2010-01-12
Greg,

Can I use a single dumbbell for the metcon at 50% of my MS?

thanks
Greg Everett 2010-01-12
Cory -Not really. If for some reason you can only use one dumbbell, get one that's about 25% of your 1rm MS and do 1 arm at a time.
Cory 2010-01-12
Greg-

After doing to work out today the question seems a little silly. I don't see a way with that weight that I would have been able to lift that weight with one arm in that part of a work out.

Snatch - (115 x 2, 125 x 2, 135 x 1) x 3
Clean & jerk - (145 x 2, 155 x 2, 165 x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 90
6 box jumps
12 KTE

Almost killed me!

Thanks
Mike Maruffi 2010-01-12
Snatch - (61 x 2, 65 x 2, 70 x 1) x 3
Clean and jerk (75 x 2, 80 x 2, 86 x 2) x 3

Used combined weight of 60lbs for DB muscle snatch

Cory, should have been 50% of your max muscle snatch, not your snatch.
Johnny Davis 2010-01-12
Set PR's Saturday and did ok yesterday but really beat down today. Is it just me?
Daniel 2010-01-12
Snatch (2x61kg, 2x70kg, 1x75kg)x3
C&J (2x73kg, 2x84kg, 1x91kg)x3

I too felt beat down, especially the shoulders and arms, jerks hurt!
Scott Pauly 2010-01-12
43/m/200lbs

Snatch(60kg x2,65kg x2,70kg x1)x3

Clean and Jerk(71.5kg x2,77kg x2, 82.5kg x1)x3
Rice Owls Catalysts 2010-01-12
C: Sn:130,140,150 C&J: 150,160,170
BG: Sn: 85,90,95 C&J: 110, 115, 125

WOD: C: 35# dbs/32" box/12 K2E: 7:15
BG: 1 35# DB/24" box/12 GHD
Brian Reckdenwald 2010-01-12
Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
(135 lbs x 2; 140 x 2; 150 x 1) x 3

Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
(165 lbs x 2; 175 x 2; 190 x 1) x 3

4 sets; no rest:
6 DB muscle snatch (from below knees) - 35 lb DBs
6 box jumps
12 KTE

Time - 9:38
Kyle Pichie 2010-01-12
Weight in Pounds
Snatch - (120 x 2, 130 x 2, 140 x 1) x 3
Clean & jerk - (145 x 2, 160 x 2, 170 x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50lbs
6 box jumps (36inch)
12 KTE

Time-6:32mins
TeddyB_SC 2010-01-12
Time constraints today so B. Sqt only

131 2/2
Leslie P 2010-01-12
numbers were a bit off. 75, 85, 95. Snatches felt so good that I did an extra set at 105.

Tried something new with the intercostals- taped my rib cage. Not exactly what was recommended, but it helped a lot.

Subbed the metcon- 15-12-9 OHS 60# and 28" box jumps. 6:41.
Robb Wolf 2010-01-13
That just has "Rampage Jackson" written all over it.
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