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Wednesday September 8 2010
Comments (5)  |  Help  |  Programs  |  Exercises

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


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5 Comments
marcus 2010-09-08
WU- 500m row
Extended mobility work
snatch progression 25#, 45#
5x 65# muscle snatch
3x 65# snatch

Clean&Jerk 77%x1x3- 135#
Snatch 75%x1x3- 115#
Clean Pull 95%x3x3- 175#
Clean DL 103%x3x3- 195#
Front Squat 78%x3x5 follow each set with 3 box jumps
170# and 33" box

I need to pay more attention to my logs as I did the same weights for C&J, SN, and pull, and 10# LESS on DL. ARrrrrgh!
Brad C. @ The Compound 2010-09-08
C&J- 245 x 1x3
Snatch- 175 x 1x3
Clean Pull- 300 x 3x3
Clean Deadlift- 315 x 3x3

Did not have time for the squats/box jumps.
Alfred "Skinny Guy" 2010-09-08
C&J - 165#
Snatch - 117#
Clean Pull - 207#
Clean DL - 227#
Back Squat/Box Jump - 237#/36"

Finished w/100 Double Under (00:54 sec)
and ab work.
Craig C. @ The Compound 2010-09-09
Clean & jerk -77% x 1 x 3 @ 245#
Snatch - 72% x 1 x 3 @ 165#
Clean pull-95% (of clean) x 3 x 3 @ 300#
Clean deadlift-103% (of clean ) x 3 x 3 @ 325#
Back squat-78% x 3 x 5 @ 315# + 38" Box Jumps

Had to take Wednesday off, so did this workout on Thursday
jongb 2010-11-24
C&J - 155#
Snatch - 101#
Clean Pull - 185#
Clean DL - 205#
Back Squat/Box Jump - 205#/18"

Then
Tabata Double unders.
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