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Thursday December 16 2010
Comments (9)  |  Help  |  Programs  |  Exercises

Diane snatch
  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
  • Clean & jerk - 60% x 3 + 1 x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max

Questions? Get answers here or post in comments.
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Schon 2010-12-15
In the Olympic Lifts, on sets of 60sh- 80sh%, is the 1st pull(floor to knees?) 100% effort? Or are you just getting the bar going(heavy deadlift speed), and then exploding when bar passes your knees? When the load is heavy I need to go 100% from the floor. However, when the load is lighter, that explosion from the floor sends the bar to high, and it seems to mess up my timing.
Jen Conlin 2010-12-16
As always thanks for an amazing site with loads of information that I use everyday for myself and the peeps I coach.
I always enjoy you vid's of training. I would love to hear and see some warm up vid's. It's not that I don't know how to warm up myself or trainees it's that I want to know what REAL lifters do to warm up and I need some new ideas! Thanks!
Greg Everett 2010-12-16
Schon -Yes, with lighter weights you will need to control the speed somewhat. Don't make it too slow - reduce the force only enough to lift it properly.
Greg Everett 2010-12-16
Jen - Doing some more warm-up videos is definitely on my list of upcoming content. I will see if I can find any real lifters for you.
Cain Morano 2010-12-16
Hey Greg,
What are your thoughts on ramping the loads for each set in the warm up series? And what would you recommend as an upper and lower limit? Thanks for your time.
Greg Everett 2010-12-16
Cain - You don't need to use the same weight for all warm-up sets. I can't give you limits because I can't see you. Don't take it up heavier than what you can do perfectly. More than likely this will be less weight than you want to use.
Cain Morano 2010-12-16
Oops, I was talking about percentages of weights I would use, but what you said is more relevant for someone who doesn't know what they can handle yet. It sounds like I'll need to find that point by starting with low percentages and working up to where form falls apart.
Greg Everett 2010-12-16
Cain -These are warm-ups meant to be perfect - You should not even be approaching a point at which form falls apart.
Cain Morano 2010-12-17
Got it. 'warm up'. Light weights. I am still in that "I need to do more and screw around with the simple programming" phase.

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