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Tuesday October 5 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 3 x 3 med wt
  • Power snatch - 60% x 1 x 5
  • Power clean & power jerk - 60% x 1 x 5
3 sets; no rest:
10 KB push press
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
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8 Comments
Mikkel Højlund 2010-10-05
Hi Greg,

Is the template the same for the following 9 weeks as for the last 5 (mon-tue-wed-thu-sat)?
Steve S. 2010-10-05
Muscle Snatch - 85#x3x3
Power Snatch - 105#x5
Power Clean & Power Jerk - 135#x5

3 rounds:
10 KB push press (24kg)
5 box jumps - 34"
Drew Canavero 2010-10-05
muscle snatch - 110 lb
power snatch - 132 lb
power clean & power jerk - 187 lb

3 rounds:
10 kb push press - 24 kg
5 box jumps - 30"
Mike Maruffi 2010-10-05
Muscle snatch - 65kg
Power snatch - 75kg
power clean & jerk - 95kg
Alfred "Skinny Guy" 2010-10-05
Muscle Snatch - 95#
Power Snatch - 105#
Power Clean & Power Jerk - 135#

3 rounds;
10 Push Press -95#
5 Box Jumps - 36"- (Hip height)
2:20
Mike t 2010-10-05
Muscle snatch: 50
Power snatch: 65
Power clean and power jerk: 80

Metcon: 1:49
Jeff 2010-10-06
muscle snatch: 65#, 75#, 85#
power snatch: 87# (60% 145#)
power c&j: 129# (60% 215#)

PP @ 1.5 pood
box @ 28"
~2:45
Had to break rounds 2 and 3 into subsets of 5 reps for PPs. Also need to be mindful not to rest KBs on the delts when racking.
jongb 2010-10-26
•Muscle snatch - 3 x 3 65lbs
•Power snatch - 60% x 1 x 5
•Power clean & power jerk - 76,76,87,87,87 x 1 x 5

3 sets; no rest:
10 KB push press (20kg dbs)
5 box jumps - mid-thigh

Couple minutes, not sure.
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