Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Thursday March 18 2010
Comments (15)  |  Help  |  Programs  |  Exercises

Steve OHS
  • Jerk - max for day; 80% of that x 1 x 3
  • Block/Mid-hang muscle snatch - 65% x 3 x 3
  • Block/Mid-hang snatch - 70% x 3 x 3
  • Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
Print Friendly and PDF


15 Comments
Travis 2010-03-18
What happened to the Asian 'Stache™?
Walter Ezell 2010-03-18
Muscle snatch - Max 155# Power " - 80% 124# Power Clean/Jerk - 80% 156# OH Squat - 85% 165# ; 70% 145# 3 Sets 20 dips 20 kb swing - 45#
Steve 2010-03-18
Asian 'Stache™ has been retired until further notice.
Travis 2010-03-18
Shame on you, Steve.
Gios 2010-03-18
Jerk - 150(pr) max / 120 1 x 3 Mg.hg.Ms.Sn - 70 3 x 3 Md.hg.Sn - 75 3 x 3 Md.hg.Cl - 110 3 x 3 3 rds. = 20 dips/ 20 kb swings (american)/20kg
Alex 2010-03-18
Weights are in lbs 5'10", 174 lbs., 17 years 500m - 1:27 Stretch Jerk - 190 (pr). Felt as if I could've done 2. Then 165 x4 (split jerk; right, left, right, left) Hang Muscle snatch 3x3 115 (just training technique) Hang Snatch 3x3 115 (just training technique) Clean 1x3 135 (technique) Hang clean 2x3 135 (technique) 3 rounds: 20 dips, 20 swings (Russian) @ 60 3:00 biking fast, 1:00 biking sprint Felt like puking. Good day
Alex 2010-03-18
500m is row, btw. Oh, and 1 deadlift at 315 before the dips and swings. Haven't done it in a while and just jumped in for a single rep between a friend's sets. Haven't done them in a while. Felt good even through I was already pretty tired, but grip was rough. Last time was 325 x3
TJ Miller 2010-03-18
I just thought of a question. I maxed my lifts before starting a cycle that you posted a few weeks back. I've been using percentages based off of those lifts for the cycle. I just got to a day where I am supposed to max my snatch and clean and jerk. Both lifts were different than the maxes I did at the beginning of the cycle. For following workouts, do I use percentages based off of these new maxes? Or do I keep using my old maxes until the end of the cycle?
Greg Everett 2010-03-18
TJ - Only change your maxes during the cycle if they go up.
TJ Miller 2010-03-18
Ok thanks for the quick answer
Aimee 2010-03-18
Ya Travis. But now he has the Scott Baio haircut from the 80's
Greg Everett 2010-03-18
It's not Baio. It's Botev.
Travis 2010-03-18
Like this? http://www.ironmind.com/ironmind/export/sites/default/ironmind/botevgood_lg.jpg I approve.
Erik Reckdenwald 2010-03-19
Jerk - max for day (235#, PR); 80% (190#) of that x 1 x 3 Block/Mid-hang muscle snatch - 65% (115#) x 3 x 3 Block/Mid-hang snatch - 70% (125#) x 3 x 3 Block/Mid-hang clean - 70% (165) x 3 x 3 Only did 2 sets, ran out of time before the yoga class took over the gym: A1. 20 dips; no rest A2. 20 KB swings; 30 sec rest
JP Griffin 2010-03-19
Jerk - max for day(195); 80%(155) of that x 1 x 3 Block/Mid-hang muscle snatch - 65%(100) x 3 x 3 Block/Mid-hang snatch - 70%(105) x 3 x 3 Block/Mid-hang clean - 70%(125) x 3 x 3
Name
Comment
Verify
 

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

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
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