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Saturday November 10 2007
Comments (7)  |  Help  |  Programs  |  Exercises

Rob Earwicker
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derek 2007-11-10
Programming must be working I struggled at the work sets today.

Row W/U

SN up to 105 felt great, missed 115 4 times started getting pissed so switched to C&J
C&J up to 155 missed 165, missed 160, 155, 157 made but ugly
FS up to 180 X 2 X 2 FS felt much better than anything else.

Just below the RX'ed weights was fast and easy the work sets crushed me. On the snatch I got the weight overhead but couldn't stand up 3 times out of 4, pretty much lost it forward sideways and than had it set and couldn't stand up. Frustrating. On the C&J I wasn't diving deep and fast enough on the jerk.

Oh well looking forward to rest day.
pete 2007-11-10
5 minutes jump rope
mobility drills
burgener warmup


All felt decent but not perfect. Missed my second snatch attempt but hit it on the next go.

Finished up with ten minutes under a cold shower.
Scotty Hagnas 2007-11-10
Sn: 117.5xmissx1
C&J: 182.5x1x1 Felt good, so i did the 95% even with yesterday's oops.
FS: 235x2x2
Half staddle planche pushupsx2x4x4
Joe 2007-11-10
So I have been in CA and at Disneyland for the last week. The only weight I have lifted are churros and my 3 year old. Will I be able to jump in on Monday with my MAXs that I did on last Sat. Or is the work of last week important for this coming week? Disneyland is alot more fun when you take your kids.
mrbourgot 2007-11-11
Snatch 62.5kg x 1 x 2
Clean & Jerk 90kg x 1 x 2
Front Squat 105kg x 2 x 2

Cheers, Pete
Alicia Zhuang 2007-11-11
SN 20kgx1x2
C&J 42.5kgx1x2
DS 42.5kgx2x2
Greg Everett 2007-11-11
Derek -

The basic tenet of warm up sets/reps is "As few as possible." In other words, perform as little work as is necessary to prepare you for what you're doing. As an example, if snatching to a heavy single, I might do some warm-up work with the empty bar, muscle snatch + 2-3 snatch w/ 50, snatch 70, 90, 100, 105, 110, 115... With CJ, I'd do a few with 50, maybe 70 if I'm not warm, 90, 110, 125-30, etc.

The better developed your technique, the fewer warm-up sets you'll typically need. The more technical the lift, the smaller the jumps you'll want to take as you approach the top end, e.g. smaller jumps for the snatch than for the CJ.
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