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Thursday September 2 2010
Comments (10)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 65% x 3 sets
  • 2-position clean (floor, mid-thigh) - 65% x 3 sets
  • Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises
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10 Comments
CW 2010-09-01
Jerk 33lbsx warm up, 63 x 2, 83 x 1, 103 x 1 x 2, 113 x1, 123 x 1, 133 x 1, 143 x 1, 153 x 1, 163 x 1 PR. 133 x 1 x 3 Love rack jerks! Video taped these lifts. I'd appreciate any and all feedback. Y'all think 163lbs is competition legit? http://vimeo.com/14625996 2-position snatch 78 x 1 set, 73 x 2 sets 2-position clean 103lbs x 3 sets Push press -103lbs x 5 x 4 3 sets; no rest: 10 KB snatch/arm with 25lb KB 15 hanging leg raises Icing my shoulders as I type.
Adam 2010-09-02
question: If you have blocks would you rather the mid thigh rep be done from them or from the hang?
Greg Everett 2010-09-02
Adam - Hang. You'd have to move around on the platform to make the blocks work.
JP Griffin 2010-09-02
Jerk - max for day(175 - a bit off from my PR); 80%(140) of that x 1 x 3 2-position snatch (floor, mid-thigh) - 65%(100) x 3 sets 2-position clean (floor, mid-thigh) - 65%(125) x 3 sets Push press - 75%(125) x 5 x 4 I had to combine some of yesterday's workout with today's due to taking yesterday off.
marcus 2010-09-02
Jerk max for day 95x10, 115x5, 135x3, 155, 175, 190(PR), 195(PR) 2 pos. Snatch x3- 115# 2 pos. Clean x3- 145# Push Press x5x4- 125# Conditioning 4x 10 KB snatch each arm 15 hangin leg raises 6:10 with 1 pood KB. have a great day!
Brad C. @ The Compound 2010-09-03
I'm a day late on this one due to a SWAT operation yesterday... Jerk: Max for the day of 315 (PR), 255 x 1x3 2-Position Snatch: 156 x 3 sets 2-Position Clean: 205 x 3 sets Push Press: 205 x 5x4 No time for the finisher today. Actually, not time all week. These WODs are much longer than the CF Football WODs I'm used to. Gotta plan better!
Sam 2010-09-03
Jerk :max for the day 90.25 kg (pr) 2-Position Snatch: 45 kg (still going light, shoulder is getting better) 2-Position Clean: 65 kg Push Press: 60 kg
Laurie 2010-09-04
* Jerk - max for day; 80% of that x 1 x 3 95# * 2-position snatch (floor, mid-thigh) - 65% x 3 sets 45# * 2-position clean (floor, mid-thigh) - 65% x 3 sets 85# * Push press - 75% x 5 x 4 80# Too tired to do the metcon. Followed up with 2x10 ghd situps and a 400m run.
Craig C. @ The Compound 2010-09-05
Jerk: Max for day 315 (PR-for split from front rack), 252x1x3 2-Position Snatch: 146.25 x 3 sets 2-Position Clean: 205 x 3 sets Push Press: 191.25x5x4 4x 10 KB snatch each arm @ 35# 10 hangin leg raises (should have done 15) 6:30
Nick 2013-09-05
Jerk max 175# 80% 140# 2 pos snatch 90# 2 pos clean 120# Pp 115# Nick 25# kb Seth 1 @ 20# 2-3 @ 30# Nick 1200 m run Seth 2400 m run
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