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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
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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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