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Thursday September 23 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - max for day; 80% of that x 1 x 3
  • Power snatch - 70% x 3 x 3
  • Power clean - 70% x 3 x 3
3 sets; no rest:
15 pull-ups
10 KB snatch/arm

Questions? Get answers here or post in comments.
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8 Comments
marcus 2010-09-23
Jerk max for day= 195#
80%x1x3= 160#

Power Snatch= 120x3x3
Power Clean= 150x3, 155x3, 160x3

Conditioning
6:18 with 35# KB all pull ups kipping

rough day.
Craig C. @ The Compound 2010-09-23
did yesterday's workout

Clean & jerk - 79% x 1 x 3 @ 255#
Snatch - 74% x 1 x 3 @ 180#
Clean pull off 2" riser- 90%x 3 x 3 @ 290#
Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps @ 345# and 38.5" (havent been able to increase box jump as squat weights increase)
Brad C. @ The Compound 2010-09-23
Jerk: 300x1, 325x fail, then 260 x 1x3
Power Snatch: 160 x 3x3
Power Clean: 220 x 3x3
Mikkel H 2010-09-23
Jerk
up to 85kg
68kgx1x3

Power snatch
45kgx3x3

Power clean
65kgx3x3

No energy for conditioning ...did 10km of orienteering in steep forest :(
Gene 2010-09-23
Yesterdays workout:
Clean & jerk - 79% 80kg x 1 x 3
Snatch - 74% 57kg x 1 x 3
Clean pull off 2" riser - 90% 91kg x 3 x 3
Back squat - 84% 245# x 2 x 3; follow each set immediately with 2 box jumps 37"

Question: what is the reason behind 2" riser on pulls? Does the bar being higher allow a more powerful pull?
Gene 2010-09-23
Todays workout:

Jerk - max for day 135#-185-205-220pr-225pr-230f
80% of that 185# x 1 x 3
Power snatch - 70% x 3 x 3 @ 44kg, 3 x 1 @ 54kg (miscounted kilos!)
Power clean - 70% x 3 x 3 @ 72

CW 2010-09-24
Got off track this week, did yesterday's workout with modifications:

Snatch - 74% x 1 x 3
83lb x 1 x 3, 88lb x 1 x 2

Clean & jerk - 79% x 1 x 3
123lb x 1 x 5

Clean pull off 2" riser - 90% (of clean) x 3 x 3
138lb x 3 x 3

Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
160lb x 2 x 3 with box jumps

Some very light lifts tomorrow and a lot of mobility work, then first sanctioned meet on Saturday!
Nick 2013-09-26
Jerk max of the day, 80% of that x 1 x 3
95/115/135/155/175/185
150#
Power snatch 70% x 3 x 3
105#
Power clean 70% x 3 x 3
130#
3 sets; no rest
15 pull ups / 10kb snatch per arm
Seth small band / 25# db
Nick 1/2 small band 1/2 med band 26# kb
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