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Tuesday July 31 2012
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Audra power jerk
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JA 2012-07-31
Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2. Do you do 3 power snatch and then 3 snatch push ect.
Greg Everett 2012-07-31
Yes - 3 ps, then 3 sn pp, then 3 ohs
Chris 2012-07-31
Power Snatch + Snatch Push Press + Overhead Squat @ 88, 94
Power Clean + Power Jerk @ 115,124
Snatch Pull @ 113,119
Dan 2012-07-31
Hi, just started the program, looks great. Can you clarify •Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3. Is it 2 power cleans + then 2 single power jerks, or power clean and power jerk twice? Thanks
Steve Pan 2012-08-01
It will be 70% for power clean, power jerk, power clean, power jerk, for 2 sets. The next sets will be 75% for power clean, power jerk, power clean, power jerk, for 3 sets.
Cyrus Cruz 2013-02-18
Just clarifying: Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
70% of your Power Snatch 1 RM not 70% of Full Snatch (classical lift)?
for the 2nd set, 75% of your Power Snatch 1 RM?

For the power clean + power jerk, 70% of PC(Power Clean 1 RM)?


btw, how long is the rest period between sets?
Steve Pan 2013-02-18
Cyrus -

That is correct. The percentages will be off of your best power snatch and power clean.

2 minutes or so should be good between sets. Make sure you are recovered enough to make the sets sharp.
Bruce 2013-06-09
Hello all,
can anyone tell me some alternative of the 200m row?
I don't have the rowing machine in the gym
Bruce 2013-06-09
Also, please tell the number of repetitions for that kettlebell exercise...am i correct, 10KB means 10 kg of the kettlebells??
whether i have to do it one armed or double armed?
Steve Pan 2013-06-11
Bruce -

You can substitute any short monostructural exercise for the row. It can be a short run, or double unders.

For the KB clean+press, 10 is the number of repetitions per arm. You will feel out an appropriate weight for the rep range. It is 1 arm clean and press.
Markus Schuster 2013-09-01
If I don't have a Power Snatch / Clean PR are there any percentages of Snatch / Clean PR that I can use?
Steve Pan 2013-09-03
Markus -

You will have to feel out weights that are appropriate for the rep ranges. Your best power lifts will be anywhere from 80-90% of your best full lifts.
Markus 2013-09-04
Worked @ 80% and did well.
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