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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+
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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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