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Saturday June 5 2010
Comments (11)  |  Help  |  Programs  |  Exercises

Dion split jerk
  • Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
  • Back squat - 80% x 5 x 6
  • Bulgarian split squat - 3 x 8
3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side

Questions? Get answers here or post in comments.
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11 Comments
Cuban B 2010-06-04
What time is it? It's PRIME TIME.
JHo 2010-06-05
Are we supposed to rest between the 60, 65, and 70% snatches or just change the weight and go?
Greg Everett 2010-06-05
JHo - Rest as you would normally between snatch sets.
Andy 2010-06-05
Hey Greg, just got your book in the mail. I'm wondering which program template to follow, the intermediate program in your book (along with the strength and power phases), or your WOD on this site? Both seem very effective, but I'm wondering what the major (if any) differences are.
Greg Everett 2010-06-06
Andy - I would start with the intermediate program in the book for several weeks, tap that out, then re-evaluate.
Erik Reckdenwald 2010-06-06
Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
(115# x 1, 125# x 1, 135# x 1) x 2

Back squat - 80% x 5 x 6
265# x 5 x 6

Bulgarian split squat - 3 x 8
95# x 8 x 3

3 sets:
A1. RDL x 5 = 185#
A2. KB cross-chop x 10/side = 35#
JHo 2010-06-06
Snatch 55x1, 60x1, 64x1
Back Squat 125x5, 135x5, 143x4
bulgarian split squat 42x8, 50x8, 53x8

10 ball slams 25#
20 Double unders
5 rounds
1000m row
10 ball slams 25#
20 Double unders
5 rounds

for time 11:15. goal of sub 10 next time.


Back was feeling off, plus switching to a high bar back squat has been an awkward adjustment. Snatch felt great.
Björn Uddenfeldt 2010-06-08
S: 40 kg - Fast and no wobbling, improvement!
HBBS: 100 kg - Not shure if i could do this, but it went well. Rest 2-2:20 min b/t sets
Bulgarian: 30 kg barbell - Need to improve balance
+
Finisher:
RDL: 50 kg, Crosschops: 24 kg
Time: 3-4 min
Emil 2013-09-01
backsquat 80% x5 x6, is it 5 repetition and 6 sets or the opposite?
Steve Pan 2013-09-03
Emil -

That would be 6 sets of 5 reps. Read the About the Program section to the right for more information on notation.
Andrew Karlovich 2014-04-13
Snatch 115,125,135#
Back Squat 260#
BSS 90#
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