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Thursday February 25 2010
Comments (5)  |  Help  |  Programs  |  Exercises

Kara split jerk
  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 55% x 2 x 10; 1 min rest
4 sets:
A1. GHR x 10
A2. Dips x 10

Questions? Get answers here or post in comments.
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5 Comments
NW 2010-02-25
I feel dumb for asking this question but...

Snatch 90%X1X3 means to perform 3 singles at 90%, not one triplet at 90% right?
Rice Owls Catalysts 2010-02-25
NW, you can check the "info" tab on the pmenu page for that sort of info, its a really informative rundown.


C: Sn: 160# C&J: 205# FS=Zombie squat/zercher squat:165#
BG: Sn=1RMFrontSquat:195# PR C&J=1RMDL:285# PR FS=Zombie/Zercher Squat: 105

WOD: modified GHR/bar dips

My thumb is healed! I think.
Brian Reckdenwald 2010-02-25
Snatch - 90% x 1 x 3
180 lbs x 1 x 3

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

Front squat - 55% x 2 x 10; 1 min rest
165 x 2 x 10

4 sets:
A1. Good morning x 10 - 135 lbs
A2. Ring dips x 10

Had to sub good mornings because I didn't have access to a GHD today. On another note, today is the 150th workout I've done following this program over the last 8 months. My lifts feel great, and I'm loving it. Thank you very much!
Gordo 2010-02-26
Snatch 60kg
C&J 83kg
FS 60kg
4 sets
GHR x 10
Ring dips x 10
ken c 2010-02-27
hell yeah! great snatch. 90kg right? awesome.
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