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Monday September 20 2010
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 79% x 1 x 3
  • Clean & jerk - 74% x 1 x 3
  • Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
  • Front squat - 84% x 2 x 4
Week 4

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9 Comments
Craig C. @ The Compound 2010-09-20
Snatch - 79% x 1 x 3 @ 190# (even though I only hit 185# on Sat.)
Clean & jerk - 74% x 1 x 3 @ 240#
Snatch pull on 2" riser - 90% x 3 x 3 @ 225#
Front squat - 84% x 2 x 4 @ 310#

Slow moving today, but felt more recovered.
marcus 2010-09-20
Snatch 125x1x3
Clean and Jerk 135x1x3
Snatch pull on riser 145x3x3
Front Squat 190x2x4

Stuff felt pretty good today. Still not dropping low enough on the jerk.
Brad C. @ The Compound 2010-09-20
Snatch: 190 x 1x3
Clean & Jerk: 245 x 1x3
Snatch Pull on 2" Riser: 225 x 3x3
Front Squat: 310 x 2x4
CW 2010-09-20
Snatch - 79% x 1 x 3
93lb x 1 x 3

Clean & jerk - 74% x 1 x 3
113lb x 1 x 3

Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
103lb x 3 x 3 - first time using a riser - very different.

Front squat - 84% x 2 x 4
135lb x 2 x 4. Heavy.
Gene 2010-09-20
Snatch - 79% 61kg x 1 x 3
Clean & jerk - 74% 75kg x 1 x 3
Snatch pull on 2" riser - 90% 70kg(of snatch) x 3 x 3
Front squat - 84% 205# x 2 x 4

Snatches were going terrible until I realized I had 10 kg more on bar than I had intended. Kilos is a whole new language!

Snatch pulls from risers felt way more powerful! I was able to pull to my Adams apple...
Mikkel Højlund 2010-09-21
Snatch 51kg x 1 x 3
Clean & Jerk 62kg x 1 x 3
Snatch pull on riser 60kg x 3 x 3
Front squat 101kg x 2 x 4

Greg: Was it deliberate that the boxjumps were missing? - I can see that squat-volume seems to decrease towards the end of the cycle.
grady mac 2010-09-21
http://www.members.shaw.ca/weights2/KIM-Kwang-Hoon.jpg

Same Loading sequence!
Greg Everett 2010-09-21
Mikkel - Yes, no box jumps today.Grady - Nice catch, Rainman.
Nick 2013-09-23
Catalyst day 16
Snatch 79% x 1 x 3 (115#)
Clean & jerk 74% x 1 x 3 (135#)
Snatch pull on 2" risers 90% x3x3
(135# used 25# plates for risers)
Front squat 84% x 2 x 4 (195#)

Run intervals
1600m / rest 2 minutes
800m / rest 1 minute
400m
Nick 8:28/4:09/2:00
Seth 8:40/4:12/2:02
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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