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Thursday May 2 2013
Comments (12)  |  Help  |  Programs  |  Exercises

Alyssa Power Snatch
  • Front Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
  • OHS - 60%x3, 70% x 3 x 3
  • Press - 4 x 5

3 sets; no rest:
12 DB Push Press
12 DB High Pull

Questions? Get answers here or post in comments.
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David Williams 2013-05-02
Will the cycle of exercises include trials where we measure our max efforts? I have a rough idea for most of them but want to increase the loads when appropriate and want to know if that is part of the workout specifications or something that I should be doing outside of these workouts.

Steve Pan 2013-05-02
You will test maxes on week 9 of this cycle.
Nick King 2013-05-04
is the % on the power clean and the power snatch based off a clean max/snatch max, or the power clean max/snatch max? am supposed to be power snatching 60% of my squat snatch max? or my power snatch max?

Steve Pan 2013-05-06
Nick -

The percentages will always be off of the listed exercise unless otherwise indicated.

For this workout you will take the percentages off of your best power snatch and clean.
wonder woman 2013-08-01
Is the DB press one or two handed?
Steve Pan 2013-08-07
It will be 2 handed DB presses.
Tim 2013-09-06
Should I be cycling through the cleans (4+1) in rapid succession, or drop for shoulders and do them individually?
Tim 2013-09-06
nvm i found the answer:
The reps should all be good with a solid starting position on each rep, so there is no "touch and go" with any of the reps.
Steven 2014-03-25
Are the OHS' from a snatch 1RM or from a OHS 1RM if we know that?
Steve Pan 2014-03-25
The percentage will be off of your best OHS.
Guillermo 2014-09-10
what kind of the press at the bottom of the day should I do?
Steve Pan 2014-09-10
Barbell Strict Press

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