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Wednesday June 23 2010
Comments (7)  |  Help  |  Programs  |  Exercises

CA lifters
  • Snatch - 70% x 1 x 5
  • CJ - 60% x 1 x 3
3 sets; no rest:
10 1-arm DB bench press
10 bent row

Questions? Get answers here or post in comments.
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dan 2010-06-23
was the recommendation to drop the your squat max by 5-10% to calculate the russian squat percentages for recovery purposes or is it good advise in general, say, for any squat program even if i were not working out as many days of the week.

so if i want to follow the program but i'm only able to workout 3 days a week could i just leave it as is?
Greg Everett 2010-06-23
Dan - For this program specifically. Other squat programs are created with less of an expectation of, shall we say, "restorative assistance." If you wanted to train only 3 days/week, I would do the squat days, switch the snatch/CJ and pull work to fall on those days.
dan 2010-06-23
thanks for the help!
Tony 2010-06-23
Hi Greg,

Just a question about the 1-arm DB Bench Press.

In the past, I have done these with a DB held at chest on the non-pressing side. This helps provide stability in the transverse plane, which allows more weight to be pressed.

Id this how you intend this exercise be done? Or should there be no DB on passive side?

Greg Everett 2010-06-23
Tony -

I like it without - the real reason to do a 1-arm bench is the counter-rotation effort.
JHo 2010-06-24
Snatch 65k
CJ 65k

Snatch felt good. Pull unders could have been a little faster but recieving position was solid every time. Change in jerk rack position was helpful. Still inconsistent foot position.

10 1 arm db bench 60#
10 Bent row 85k
3 sets
Björn Uddenfeldt 2010-06-27
Snatch - 40 kg
CJ - 50 kg

Finisher with 24 kg kb

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