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Saturday March 31 2012
Comments (8)  |  Help  |  Programs  |  Exercises

Steve transition / scoop /double knee bend during clean
  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
  • Snatch High-Pull - 70% (of snatch) x 3 x 3

Questions? Get answers here or post in comments.
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Link 2012-03-30
I have a couple of plates in my arm and shoulder from older injuries, and recently my arm has been bothering me...x-ray, analysis, and...prognosis is surgery to take it all out. Pist, fed up with breaking down the body, desiring to build the body up, steps forward not back type of deal, I go ahead in this afternoon and at least do the squat aspect of today's WOD to blow off the steam of an awful morning at the doctor's office...and, what happens, but a pulled left quad on the fifth set of eight at 330# on the way up from bottom back squat position.

This site will not allow me (appropriately) to type and post what I am saying and thinking about the world on this day. Not even a week into a set goal and two setbacks in a row.

Back...don't know when.
Nick 2012-03-31
Link, keep your head up. Injuries are tough to deal with. Give it some time and let your body recover. Eat clean and stay positive. You'll be back in no time
Link 2012-03-31
Cheers, Nick
Nick 2012-03-31
bs 225#
sn 115# /125#
cnj 165# /175#
snp 115#

Havent tested squat in a while so bumped up the weight slightly (5lb). Snatch and CnJ were rounded up. Messed up weight on first set of 3x2 (5lb), so also moved up the weight on the 2nd set (5lb). Feeling good after 1st week. Enjoying the program
Greg Everett 2012-04-02
Link -

Good luck with your recovery. Probably not what you want to hear when you're presently pissed off, but keep in mind that your attitude will have a huge effect on your progress. Do your best to stay positive.
Link 2012-04-03
Thanks, Greg. And, if all I got to complain about is my weightlifting, then life is good.
Dylan 2013-05-28
Kind of a dumb question, but which number represents the sets and which one the reps? Also when it says 80%, is that referring to your 1RM? Thanks!
Steve Pan 2013-05-28
Dylan -

If there is a prescribed weight it will be reps then sets. 80% x 3 x 8 indicates 8 sets of 3 reps at 80% of your best back squat. The percentages will be off of your best 1rm.

Take a look at the program help section to the right for more information.

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