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Monday August 25 2014
Comments (4)  |  Help  |  Programs  |  Exercises

Brian Clean Pull
  • Snatch - 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull - 90%x3x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift - 85% x (3+1+1) x 3
  • Back Squat (5 sec eccentric on rep 1) - 75%x5x2, 75%x5
*You may take the weight up on bold numbers if you are feeling good

Week 3 of 12

Questions? Get answers here or post in comments.
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Dave L 2014-08-25

Could you please explain the theory behind the 5 second, first rep. squat? Would you prefer these squats be performed with a consistent tempo?
Jonathan Dunbar 2014-08-25
Just want to say I love this cycle. Dave, I'm not Greg obviously but to my understanding the 1st rep of the 5 is a 5 second decent to the bottom and explode out, then finish the set like your normal tempo.
Greg Everett 2014-08-25
Slow tempo is to help work on postural strength and control of your position, as well as learning to maintain tension in the lowest range of motion. I don't want all reps in the set to be at this tempo because it's unnecessary to get the effect and limits the weight too much.
Dave L 2014-08-26
Thanks for the responses. Greg it was helpful in maintaining tension and something I think I will include in my warm ups more often.

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