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Saturday October 23 2010
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 80-90% x 1
  • Clean & jerk - 80-90% x 1
  • Front squat - 80-90% x 1
  • Stiff-legged deadlift - 3 x 5
Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.
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6 Comments
CW 2010-10-23
Tore my hamstring yesterday, its all bruised and I can't really walk today. Going to follow the Starr rehab protocol with squats and deadlifts and lots of gentle stretching - get back on this program in a bit hopefully. Greg - any advice on olympic weightlifting specific rehab?
Jeff 2010-10-23
Went in reverse direction because I thought it would be easier to warm up to the FS first and the snatch last. Does this make any difference? FS: 220.5# C&J: 195# snatch: 145# Got some valuable instruction from Fred Lowe regarding my first pull on my snatch today. All lifts at least 90%, although debatable on the "technically well" aspect. stiff-legged DL: 195#, 215#, 235#, 245#, 255# Is there a general percentage this should be in relation to DL max? By the way, having not done regular DLs in weeks seems to make these feel heavy at any weight.
Alfred "Skinny Guy" 2010-10-23
Snatch-155# (a bit above 90%) C&J-205# (around 93%) Fr.Squat-220# (90%) Conditioning: 3 rounds; 1 rope ascend (15') 3 muscle ups 5 deadlifts (275#) 7 broad jumps (6') 5:07 Had to go 5 days straight again this week and for some unexplainable reason I turned up the conditioning this week. Despite feeling tired, my lifts felt solid and I managed to hit 90% or above. (Not hard to do when you lift baby weight)
Rob Sheldon 2010-10-23
Snatch: 145# C&J: 185 FS: 205 SLD: 185 Krista Snatch: 65# C&J: 95 FS: 125 SLD: 115
Mike T. 2010-10-25
Snatch: 85 C+J: 110 FS: 120 SLD: 80 I think I could have gone higher in the deadlifts but decided to stay with what I was at.
Greg Everett 2010-10-25
CW - Kelly probably has good rehab advice. You might also want to try finding a Graston practitioner to work on it - I've seen some pretty amazing recoveries from hamstring tears with that.
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