Olympic Weightlifting Workouts
Workouts Menu

Training Programs

View by Date

Wednesday February 10 2010
Comments (8)  |  Help  |  Programs  |  Exercises

Jocelyn snatch
  • Power clean - 75% x 2 x 10; 1 min rest
  • Hang snatch high-pull - 70% x 3 x 4
  • Snatch balance - Max for day
3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest

Questions? Get answers here or post in comments.
Print Friendly and PDF

Sakura 2010-02-10
Happy Birthday, Jocelyn!
Jason 2010-02-10

I know that you strongly advocate the high bar squat, yet whenever I high bar squat heavy I invariably start rolling up on the balls of my feet or even my toes. Because of this I switched to the low bar squat where I do not have this issue. However, I know the the high bar is better for Oly lifting which is what I specialize in. Any suggestions?

Btw, I'm fairly flexible so I don't thinks that's the reason.
Greg Everett 2010-02-10
Jason - That's a bit like cutting off your head because you have a headache. You may be flexible in certain respects, but if you can't sit into a full-depth Olympic squat, you undoubtedly have some kind of flexibility limitations (likely ankles if you feel your hips are flexible) - remember, flexibility is entirely position/movement-specific. So my suggestion is to stretch and starting squatting Oly style.
Brian Reckdenwald 2010-02-10
Power clean - 75% x 2 x 10; 1 min rest
200 lbs x 2 x 10

Hang snatch high-pull - 70% x 3 x 4
140 x 3 x 4

Snatch balance - Max for day

3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10 - 90 lb DBs; 1 min rest

15,10 15,10 15, 10
Angie 2010-02-10
Is your Snatch Balance max supposed to be more than your snatch max?
Greg Everett 2010-02-10
Angie - It should be pretty close - if you practice the SB a lot, you may be able to do 5-10kg or so more than your best snatch. But some people snatch more than they SB.
TeddyB_SC 2010-02-10
P. Clean--83
H. Sn. High Pull--60
Snatch Balance--70
Eric 2010-02-11
Greg -

A bit off-topic here...

Been following the site's programming for a few months now. This was after doing the beginner and intermediate programs outlined in your book and DVD. Loving it all!!! My only concern is with deloading weeks; wondering if these are planned within the grand scheme of things (for the site I mean), or should we implement these as needed? I only ask because I also play basketball 2-3 times a week. If I was doing the training alone, it probably wouldn't be so much of an issue, but with ball (and I have a really hard time taking it "easy" once I step on the hardwood!!!), I feel like it might become one...

Any thoughts?

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Read This First!
Workouts Help & Info
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design

Training Programs

View by Date

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine