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Saturday February 18 2012
Comments (6)  |  Help  |  Programs  |  Exercises

Audra clean
  • Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  • Front squat - heavy single
  • SLDL - 3 x 5

Questions? Get answers here or post in comments.
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Chad Lammert 2012-02-18
Its clear to me I need more strength and speed overhead. Do you have any recommendations of what/how to tie in that work in addition to following your program?
Thanks for everything,
Greg Everett 2012-02-18
Chad - Have you been on this program for a while? If not, give it some time - it will improve both. If you find after a full cycle that your overhead strength is still lagging, you need to figure out specifically what the issue is... for example, snatch, jerk or both? Always pressing out, or locking out then sagging, or always missing on way or another, etc. Those things can also all be caused by things totally unrelated to the upper body, so you really need to diagnose the problem before you can come up with a way to address it.
Chad Lammert 2012-02-18
I see what you mean and I'm not sure how to diagnose it. I'm really trying to strengthen the bottom position of the snatch and the receiving position and drive on the jerk. I've been on your program for six weeks and I am getting stronger, but my ego is pushing for more. I've decided that anytime I make a power snatch, I'll finish with a snatch balance, and any time I make a power clean and jerk, I'll finish with a jerk balance. I know you're right when you say to give it time--I guess I'm trying to maximize volume and exposure to these weaknesses as much as possible. If you have "finisher exercise" supplements you recommend, I'll start incorporating them immediately. I may very well just need to work the patterns over and over again.
Thanks a lot Greg,
Greg Everett 2012-02-20
Chad - That's a good place to start. Also hold the bottom position of the snatch and the split of the jerk for 2-3 seconds before recovering on every rep. You can do finisher work with a snatch balance or OHS variation, split push press behind the neck, or similar. Just don't overdo it and blow yourself out for the rest of the training.
Kendra 2014-03-30

What does SLDL stand for again?
Steve Pan 2014-03-31
Kendra -

SLDL = Stiff Legged Deadlift

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