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Monday June 3 2013
Comments (12)  |  Help  |  Programs  |  Exercises

Audra Front Squat
  • Snatch - 60% x 3,70% x 3, 80% x 3 x 4
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Power Jerk BNK - 60%x3, 70% x 3 x 3
  • Snatch Pull - (80%x4, 90%x3) x 4
  • Clean Segment Deadlift (1", hip) - 85% x 3 x 3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
  • Box Jump - 4 x 3
Week 6 of 9

Questions? Get answers here or post in comments.
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T.J. Mitchell 2013-06-02
I have a question regarding the power jerk BNK, snatch pull, and the clean segment deadlift. Are the percentages for these lifts based on exactly these lifts? Or is the snatch pull % based on a full snatch 1RM, a clean segment deadlift % based on a full clean 1RM, and a power jerk BNK based on a normal power jerk 1RM?
steve 2013-06-02
so for the clean segment DL we would pull a smooth transition until 1" below the hip? or segment it at 1" from the floor, knees, then hip? thanks!
Nick King 2013-06-03
If you watch the videos on how to perform the clean segment dead, it suggests that the pull is made to 1" off floor, and then to hips...so there are 2 segments/pauses, rather than 1", knees, hips.
Brian W 2013-06-03
I assume that the way the snatch pull is written it means to do it as a superset.. 1 set of 80% x 4, rest, 1 set of 90% x 3... repeat that for a total of 4 supersets. Is this correct? I did not find it mentioned specifically in the Program Help

Also, I think this is Week 6 of 9.. not 5 of 9.. God I hope so, cause I was hoping I was more than half way done :)
steve 2013-06-03
thanks nick
Steve Pan 2013-06-03
Brian -

It should not be a super set. It will be a set at 80% then a set at 90% and you will repeat that 3 times.
Steve Pan 2013-06-03
TJ -

The percentages will come off of your full snatch, clean, and power jerk PRs.
Fred_A 2013-07-24
Hello, for this program, can i ask why you are moving the squat to the end?
Steve Pan 2013-07-31
The squat was removed from the beginning of the workout so you only have to squat at the end on this day to focus on the lifts.
Chris 2014-02-12
About the box jumps, the height will depend on the highest box that you can manage?

Steve Pan 2014-02-12
Use a medium box height and jump higher than the box. You are using the box to make the landing easier on you. The idea is to get a good jump on each rep and the box is there so you don't land super hard on the ground each time.
Chris k 2015-03-06
I might not have time to do every day workout this week, should i skip one day and which will be best to shipp or can i move mondays workout to tuesday, and tuesdays to wednesday and so on and just have one rest day at saturday.

Or do two workouts tuesdays and wednesday at same day, one in the morning and one later in the evening.

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