Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Monday September 6 2010
Comments (12)  |  Help  |  Programs  |  Exercises

Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps

Week 2
Print Friendly and PDF


12 Comments
marcus 2010-09-06
Warm Up 2 min jump rope. 3x- 5 pull ups, 20 linge twists, 10 GHD sit ups, 10 Back extensions. Snatch Progression 25# then 45# Snatch 5x 75# Snatch - 77% x 1 x 3 120# Clean & jerk - 72% x 1 x 3 140# Snatch pull - 95% (of snatch) x 3 x 3 170# Snatch deadlift - 103% (of snatch) x 3 x 3 220# Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps 185# and 33" box
marcus 2010-09-06
I just realized I was supposed to do FS but did HBBS! I am an idiot!
Gene 2010-09-06
What is the reason for box jumps after squats? My guess is that it ties explosive hip movement to squats in your brain, but I'd love to hear the official explanation. I'm not second guessing the training, simply curious!
Sam 2010-09-06
Did the workout yesterday since the gym is closed today. Snatch 77% 50 kg , first pull was better, but I need to be more agressive under the bar. Clean and Jerk 72% 63 kg, Jerk was a bit off Snatch pull 70 kg Snatch deadlift 80 kg (115%) Front squat 85 kg and atleast a 30 inch box Thanks Coach appreciate the programming. Looking foreward to a day off though
Greg Everett 2010-09-06
Gene - There's a more scientific answer out there, but I do it for a basic reason - forcing the legs to be explosive when fatigued at least theoretically trains better motor unit recruitment, but also it's a way to keep the body exposed to speed even during what will probably be a set of slower efforts.
Brad C. @ The Compound 2010-09-06
Snatch 185 x 1x3 C&J 230 x 1x3 Snatch Pull 230 x 3x3 Snatch Deadlift 250 x 3x3 Front Squat 275 x 3x5 with 37" box jumps x 3
Craig C. @ The Compound 2010-09-06
Snatch - 77% x 1 x 3 @ 175# Clean & jerk - 72% x 1 x 3 @ 72# Snatch pull - 95% x 3 x 3 @ 215# (230 for one set-oops) Snatch deadlift - 103% x 3 x 3 235# Front squat - 78% x 3 x 5 @ 285#; + 3 Box Jumps@24",30",37"x 3
Craig C. @ The Compound 2010-09-06
C&J weight should have said 230#
Nick 2013-09-09
Snatch nick 110# Nik/Seth 95# C&j nick 135# Nik/Seth 125# Snatch pull nick 100% 140# Nik/Seth 100% 125# Snatch Deadlift nick skipped for some reason Nik/Seth 130# Front squat + 24" box jump Nick 175# Nik/Seth 185# Nick 1 mile run
Nick 2013-09-09
Nick and Seth 1 mile run also
Kayla 2014-05-10
So starting week 2 do you use start using percentages of the max you got on Saturday of week 1??
Steve Pan 2014-05-12
You will use the percentages off of your best. So if you set PRs on that last Saturday then you will go off of that number.
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