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Tuesday September 14 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
4 sets:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest

Questions? Get answers here or post in comments.
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8 Comments
Robert 2010-09-14
"max for the day; 80% 2x2". Does this mean find your max jerk for today then do 2 sets of 2?

Thanks.
Greg Everett 2010-09-14
Robert - Jerk up to a max; then take 80% of that max and do 2 sets of 2 with it.
marcus 2010-09-14
Power Snatch 130#x2x3

Jerk Max for day upto 195#
Then 160#x2x2

Conditioning
1 pood KB's instead of DB's
pull ups 10, 10, 9, 8
in 4:30

I did this with no rest between sets on accident. All pull ups are kipping.
CW 2010-09-14
Power snatch - 75% x 2 x 3
83lb x 3 x 3

Jerk - max for day; 80% of that x 2 x 2
33 x warm up, 63 x 2, 83 x 2, 103 x 1, 123 x 1, 133 x 1, 143 x 1, 153 x fail. 113lb x 2 x 2
Gene 2010-09-14
Question: should I look for a Power Snatch 1rm? I just used 75% of my snatch today...

Power Snatch 57kg x 2 x 3
Jerk 61-83-93-97(pr)-102(so close, but didn't fully lock out right arm)
83kg 2 x 2
Brad C. @ The Compound 2010-09-15
Power Snatch 180 x 2x3
Jerk max for the day: 275. Feeling slow and weak!
Jerk 80%: 225 x 2x2.

Skipped the metcon due to the need for some additional recovery.
Craig C. @ The Compound 2010-09-15
Power snatch - 75% x 2 x 3 @ 170
Snatch push press - 70% x 5@ 170, 75% x 5 @ 180, 80% x 5 x 2@ 195#

*mixed with Thursday's workout so i could do SWAT training tomorrow

4 sets:
8 DB muscle snatch @ 44# KB's
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest

9:00
Rounds-pullups:
1- 9 strict
2,3,& 4- 4 strict/ 4 kip


Nick 2013-09-17
Power snatch
NH/105 SA/100 NW/95
Jerk max/80%
NH/175/140 SA215/175 NW195/155
NH 20#/sm band SA 25#/sm band
NW 20#/6-2sb, 2&3sb, 4 mb
NH & SA tabata abs
Ab mat sit ups x 4
Plank holds x 4
Leg lift holds x 4
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