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Tuesday February 2 2010
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets:
A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest
A2. Chin-ups x AMRAP

Questions? Get answers here or post in comments.
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13 Comments
Travis 2010-02-01
Audra pulling like 1 million kilos, np.
Lance miller 2010-02-01
And look who is gettin\" yoked!
Neil Scholtz 2010-02-02
M/25/76kg/178cm

Sn 77kg
Cln & jrk 100kg
Back Squat 136kg

No time for rest of the work.
Rice Owls Catalysts 2010-02-02
C: Sn:175 PR C&J:205 BS:285 WOD: 95#GM, 19,6,8 on chinups
BG: Sn:125 PR C&J:150 PR BS:2053RMPR WOD: 05#GM, 10,6,3

Thanks greg.
Brian Reckdenwald 2010-02-02
Snatch - 90% x 1 x 3
175 lbs x 1 x 3

Clean & jerk - 90% x 1 x 3
225 x 1 x 3

Back squat - 85% x 3 x 3
300 x 3 x 3

3 sets:
A1. Good morning (wide stance, straight knee) x 6-8 - 95 lbs; 30 sec rest
A2. Chin-ups x AMRAP

8,8
8,8
8,6
Brent 2010-02-02
Hey Greg & Aimee, I have been following the CA programming for about 5 months (after a year and a half of CFing) and am about to compete for the first time this weekend. I was hoping you could check out a video and offer a critique or 2 - http://www.youtube.com/results?search_query=breezye21&search_type=&aq=f
I am tapering down for the meet Sunday. Ive never had any formal coaching (other than pvc work at the CF Oly cert) so any advice is appreciated. Thanks again for everything - great site.

So you have some background info: bw 190, snatch 217, c&j 250
Jason Gusic (The Proving Grounds @ CFC) 2010-02-02
Snatch 1x3 @ 145# (Technique is horrible)
Clean and Jerk 1x3 @ 215#
Squat was scaled due to my knees being worthless... done at 225

felt froggy afer the lifting so i did "Grace"... 3:05... 44 second PR
Gordo 2010-02-02
Snatch 130lb
C&J 185lb
Bk Squat 220lb

4 sets:
8 good mornings 65lb
3 weighted pull-ups 53lb
Sam McGowan 2010-02-02
Snatch 150lb
C&J 195lb
Squat 225lb

No assistance work today
TeddyB_SC 2010-02-03
Snatch 72kg
Cl & Jk 100kg
no squats
Greg Everett 2010-02-04
Brent - Looks really good. Don't think of changing anything before the meet - just go lift. After the meet, work on getting rid of that hesitation in the middle of the sn and cln pulls, and work on that jerk rack position.
MATT M. 2011-07-19
Snatch 190 lbs
Clean and Jerk 200 lbs
Squats 240 lbs

good Mornings with 45lbs bar, poor flexibility in hamstrings
chin ups 12 reps each set
Chris Rivera 2014-01-28
Body weight=~76.4kg

Snatch 90%=99kg x1x3
C&J 90%=113kg x1x3
Back Squat 85%=136kg x3x3

Good morning @60kg x8x3
Chin Ups x15, 9, 9

Made all warm ups, made first snatch @99kg. Missed 2 reps on each of the 2nd and 3rd sets before nailing the 3rd. No misses with C&J or squat.

Little by little...thanks for the program!
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