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Monday March 1 2010
Comments (12)  |  Help  |  Programs  |  Exercises

Performance Menu cover issue 62
  • Power snatch - 75% x 2 x 10; 1 min rest
  • Power jerk - 75% x 2 x 10; 1 min rest
  • Snatch pull - 95% (of snatch) x 3 x 3
4 sets:
A1. 4 box jumps
A2. 12 Hanging leg raise

Week 6
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12 Comments
jeff 2010-02-28
i know the difference between an RDL and stiff legged deadlift (iv seen exercise page), but when would you program one over the other?
Brian Reckdenwald 2010-03-01
Power snatch - 75% x 2 x 10; 1 min rest 150 lbs x 2 x 10 Power jerk - 75% x 2 x 10; 1 min rest 170 x 2 x 10 Snatch pull - 95% (of snatch) x 3 x 3 190 x 3 x 3 4 sets: A1. 4 box jumps - 36" A2. 12 Hanging leg raise
Scott pauly 2010-03-01
Hey Greg, Question on programming, because of my advanced age(44) I've had a really hard time recovering following the W.O.D. Would a MON- WED-FRI, SAT.(optional) work in your program. In other words could I just do the wod MON., WED., FRI., and Sat and still stay on track. Any suggestions Aloha Scott
Michael 2010-03-01
http://www.youtube.com/watch?v=nQsCXNFOML4 something for all weightlifting enthusiast to watch. His name is Pat Mendes he is 19 I believe.
matt 2010-03-01
I've heard, second hand for someone who trained there recently, how pat and bronz do use a lot of "restoratives". very sad to say
Greg Everett 2010-03-01
Matt - Let's not get into the internet speculation business. Until Mendes or any of those other lifters fail a drug test, I'm going to give them the benefit of doubt.
matt 2010-03-01
Good point greg. my bad
Michael 2010-03-01
You know I have heard that too, but I am on Greg's way of thinking. Anyone who trains Bulgarian always gets that thrown at them, I'm not saying there is no reason because the team is known for that, but its still very impressive to see and watch. There is a good quote from Bob Takano "What is holding Americans back is two bad concepts. We think that a 300 pound snatch and a 400 pound C&J is impressive and amazing. Other countires are focusing on 400 pound snatches and 500 lb C&J's so we need to believe that we can lift those weights as well. We need to stop thinking that we can go into our garage's and do 3 sets of 10 in the snatch and clean and jerk and somehow make those 300 and 400 pound lifts. If we can hang around people that do 400 and 500 on a regular basis regardless of how they may actually do that. (Insert whatever thought you want here) then we can start doing 400 and 500 ourselves. Sport is not a vacuum, especially in weightlifting. We, really do, want to see every athlete perform well. If you go out for a 300 pound snatch I want you to get it. But then again I want the next guy out to get 305. We just want to do well." Sorry to Greg and everyone else for posting this in comments but I think its important because I think we as Americans should be competitive in this sport. I know there are other factors but I do think that is the main one.
T Sprague 2010-03-01
Since I train regularly at Average Broz Gym, along with Pat Mendes, I may be able to offer a somewhat more informed opinion on the above comment regarding Pat using "restoratives." In just under a year of training at ABG I've NEVER seen any evidence of this, nor have I heard any conversations at the gym indicating that this practice is going on. Strange that someone who likely stopped by for a training visit was able to determine what someone who has been going to the gym for 3X a week for nearly a year hasn't detected. I can also tell you that Pat works his ass off 6 - 7 days a week, usually 2x a day and has the aches and pains to prove it. Thanks Greg for giving Pat the benefit of doubt. There's enough haters out there.
mvp1988 2010-03-01
Hey greg, This is Matt, i had called you about doing an internship with you this summer. I just found out that i might be in San Fransisco in May and was wondering if it would be cool to come train with you guys once or twice.
Greg Everett 2010-03-01
Matt - Sure. Come in during team training - Mon-Thu at 4 pm and Sat at 11 am.
TeddyB_SC 2010-03-02
Power snatch- 64*2/10 Power jerk- 70*2/10 Snatch pull- 81*3/3
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