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Wednesday September 1 2010
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
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13 Comments
CW 2010-08-31
Snatch - 70% x 1 x 4 78lb x 1 x 4 Clean & jerk - 75% x 1 x 3 118lb x 1 x 3 - good, practiced holding onto abdominal bracing through the lift so I'm tighter at the bottom. Much easier to stand up! Clean pull - 90% (of clean) x 3 x 3 138lb x 3 x 3 Clean deadlift - 100% (of clean) x 3 x 3 153lb x 3 x 3 Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps Accidentally, 135 x 3, then 140lb x 3 x 4. With 18 inch box.
Dani 2010-09-01
* Snatch - 70% x 1 x 4 70kg x 1 x 4 * Clean & jerk - 75% x 1 x 3 87kg x 1 x 3 * Clean pull - 90% (of clean) x 3 x 3 117kg x 3 x 3 * Clean deadlift - 100% (of clean) x 3 x 3 130kg x 3 x 3 * Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 135kg x 3 x 5
Marcus Allen 2010-09-01
WU- 500m row, 10 push ups, 5 dips-250m row, 10 push ups, 5 dips snatch progression with 25# bar 10x 65# muscle snatch Snatch- 115# x1x4 C&J- 135# x1x4 Clean Pull- 165# x3x3 Clean DL- 205# x3x3 HBBS- 205#x3x5 with 3 box jumps at 30" after each set. I'm new to the Oly cycles and I have a question. This morning the snatches felt heavy and my form suffered a bit. Should I lower the weight to correct form, or focus on hitting the %'s? Thanks for your help.
Dani 2010-09-01
Personally,you should lower the weight to correct form.Technique is all!
marcus 2010-09-01
Yeah- that's the direction I would tend to go. I just wanted to be sure I was maximizing the effects of this cycle. Or at least as much as possible for someone of my limited experience on the O-Lifts. Thanks!
Greg Everett 2010-09-01
Marcus - Adjust the %s as needed to make good lifts. Ideally you get as close as possible, but there is no point if you're deviating significantly technically. You will only get better at what you practice, so if you practice lifting poorly, you'll get very good at it.
Brad C. @ The Compound 2010-09-01
Snatch- 170 x 1x4 C & J- 240 x 1x3 Clean Pull- 285 x 3x3 Clean Deadlift- 315 x 3x3 Back Squat- 305 x 3x5 with 3 24" box jumps each set.
marcus 2010-09-01
Greg- Thanks. I think it was just one of those days. Either adjusting to the new programming, poor warm up, whatever. I have spent too much time trying to unlearn poor lifting. Oh yeah- what is the schedule for this cycle as far as work/rest? Thanks again.
Greg Everett 2010-09-01
Marcus - Rest days will be Fri and Sun.
JP Griffin 2010-09-02
Snatch - 70%(105) x 1 x 4 Clean & jerk - 75%(145) x 1 x 3 Clean pull - 90%(170) (of clean) x 3 x 3 -SKIPPED Clean deadlift - 100%(190) (of clean) x 3 x 3 - SKIPPED Back squat - 75%(170) x 3 x 5; follow each set immediately with 3 box jumps Ski
Laurie 2010-09-02
Snatch - 70% x 1 x 4 55# Clean & jerk - 75% x 1 x 3 95# Clean pull - 90% (of clean) x 3 x 3 115# Clean deadlift - 100% (of clean) x 3 x 3 135# Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 150# 30" box jumps The squats were tough, I think I've lost a bit of strength. The Snatch felt good, it did it from a hang though. My catch for the Cleans still need a bit of work.
Craig C. @ The Compound 2010-09-05
Moved weights up to 225 and 315 #'s cause form is limiting factor: Snatch- 157.5x 1x4 C & J- 236x1x3 Clean Pull- 283.5x3x3 Clean Deadlift- 315x3x3 Back Squat- 305x3x5 with 3 24" box jumps each set.
Craig C. @ The Compound 2010-09-05
my back squats i moved to a 405# PR. I usually do lower on the back powerlifting style. But going high bar back squat for this cycle
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