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Monday October 18 2010
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back squat - 78% x 3 x 10
  • Snatch pull - 93% (of snatch) x 3 x 2
  • Snatch deadlift - 103% x 3 x 1
Week 3 of 9
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10 Comments
EFS 2010-10-18
Hello Greg, I've been having trouble with a flare up of bursitis in my hip and low back when I do back squats lately - welcome to the wonderful world of being 43! I've noticed it does not bother me so much when I front squat. I'm 6'6"and have issues staying upright when I back squat which probably at least exacerbates the issues. Question: Where do you fall in the time honored debate of replacing back squats with front squats? Is this kind of like splitting hairs? Thanks Much EFS
Steve S. 2010-10-18
Back Squat - 207#x3x10 Snatch Pull - 160#x3x2 - should have gone heavier on these Snatch DL - 185#x3x1
EricB in IL 2010-10-18
Hi Greg, A couple of months ago someone had asked for a 3 days-a-week program. Now that my endurance racing season is over for the year, I plan on starting this program. I just wanted to clarify that the protocol in your earlier response is still "reps x sets" just like the regular CA program. For example on Day 1 it is 3 sets of 5 reps of front squat. Thank you again for all you do in the Oly community. I am looking forward to increasing my Sn and C&J numbers.
Greg Everett 2010-10-18
EFS - You'll be fine replacing back squats with fronts.
Greg Everett 2010-10-18
EricB - As long as there is "weight x" in front of the numbers, it is weight x reps x sets. If you see a set/rep prescription without a weight, it's sets x reps.
Alfred "Skinny Guy" 2010-10-18
Bk.Squat-240# Snatch-160# Snatch Pull-175# Conditioning: 10-9-8-7-6-5-4-3-2-1 pull-up 1-2-3-4-5-6-7-8-9-10 burpee 3:49
Jeff 2010-10-18
BS: 215 snatch pull: 150 snatch DL: 160 (should have been 165, but I just noticed this now)
CW 2010-10-19
Back Squat: 160lb x 3 x 10 No time for Snatch pulls and deadlifts
Mike T. 2010-10-19
My schedule is kinda all screwed up -- I had family visiting and am still battling this hip soreness/bursitis, etc. Snatched and clean and jerked up. Missed 95 on the snatch Missed 120 on C+J. Not too far off from my PRs (100 and 131) so I have hope. Hope to get back on schedule today.
Rob Sheldon 2010-10-19
BS: 235 Snatch Pull: 175 Snatch Deadlift: 195
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