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Tuesday March 9 2010
Comments (9)  |  Help  |  Programs  |  Exercises

Aimee snatch
  • Muscle snatch - max for day
  • Power snatch - 80% x 1 x 4
  • Power clean & power jerk - 80% x 1 x 4
  • Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

Questions? Get answers here or post in comments.
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9 Comments
scott pauly 2010-03-09
Hey Greg
Tech Question what do you use to make and post your videos. I'm new at this, have an apple imac, and would like to make some vid's for my website

Thanks
Scott
Greg Everett 2010-03-09
I use Final Cut to edit/export video; videos are uploaded through FTP and posted with our content management software (built specifically for this site). You should be able to use iMovie (I think that's what it's called) to capture video from your camera and make quicktime videos for your site. All you need should have been packaged with your iMac.
Brian Reckdenwald 2010-03-09
Muscle snatch - max for day
155 lbs

Power snatch - 80% x 1 x 4
140 x 1 x 4

Power clean & power jerk - 80% x 1 x 4
190 x 1 x 4

Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
165; 135 x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

Pull-ups: 8,2 7,3 4,3,3

Kipping pull-ups do not strict pull-ups make.
Rice Owls Catalysts 2010-03-09
C: MS: 125#, PS: 150#, PCPJ:185#, OHS: 150#, 115#
BG: MS: 95#, PS: 115#, PCPJ: 145#, OHS: 115,95

WOD: 300m row, 10 Pullups 300m rows were on 1:28,1:31,1:45 500m splits, 10 pullups were miserable. I had 145 in the "muscle snatch" but it was mroe like a power snatch so 125 it is, strictly muscle.
Gios 2010-03-09
Muscle Sn - 100 (pr)
P-Sn 80# x 1 x 4
Pc & Pj 120# x 1 x 4
ohs 80% 80# x 1 x 1
65% 65# x 2 x 2

3 rds:
1 - 1:11.4 / 10 mpu
2 - 1:25.2 / 5 mpu
3 - 1:20.8 / 5 mpu

Yuk. Coming back, long road ahead. Where's my flashlight, long haul.
JP Griffin 2010-03-09
Muscle Snatch 115 lbs
Power Snatch 80% (120) x 1 x 4
Power Clean & Jerk 80% (140) x 1 x 4
OHS 80% (120) x 1, 65% (95) x 2 x 2

Skipped the metcon for today.
Erik Reckdenwald 2010-03-10
Muscle snatch - max for day
125 lbs

Power snatch - 80% x 1 x 4
125 x 1 x 4

Power clean & power jerk - 80% x 1 x 4
165 x 1 x 4

Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
145x1; 120 x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest

Pull-ups: 5-5/4-4-2/3-3-3-1
ken c 2010-03-10
great videos on ben johnson. thanks for the post.
Gleason 2010-03-10
m sn 62
p sn 53x1x4
p cl+pj 73x1x4
ohs 58x1, 48x2x2
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