Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Wednesday December 19 2007
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat – 75% x 3 x 3
  • Snatch shrug – 100% x 3 x 3
  • Rack jerk – 85% of best jerk x 1 x 5
  • Chin-ups – 3 x near max

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
Print Friendly and PDF


14 Comments
Jeff G 2007-12-18
Greg,

What are you feelings about subbing weighted rope climbs for pull-ups? For instance, instead of 3 sets at max reps we could do three L-straddle climbs @ max weight? While this might not apply for this "rest week", what about other days?
Greg Everett 2007-12-18
I think that's fine some of the time - but rope climbing won't open the shoulder well--especially L climbs--so that eliminates the shoulder-health component, one of the big reasons I program pull-ups in so regularly.
John Messano 2007-12-19
1.Back Squats 185lb - 3 sets of 3

2.Sn Shrug 185, 185, 205 - 3 sets of 3

3.Rack Jerks* 155 - 5 sets of 1

4.Chin-ups (some kipping) 15, 11, 10 - grip a little fried from snatch grip shrugs


*discovered that the cause of a past shoulder/bicep injury may have been from letting my elbows drift inward in the rack position. I'm now avoiding the mistake.
Dave Wilson 2007-12-19
B Squats 300x3x3
Snatch Shrug 200x3x3
Rack Jerks 198x3x3
Chin ups 11, 11, 6
Carney 2007-12-19
BS 70 kg x3x3
SN shrug 67.5 x3x3
RJ 72.5 x1x5
Chins 10-10-10 reps
Dr. G 2007-12-19
Joint mobility + extra thoracic mobility and scapular retraction/depression work

Today's CA WOD:
Back squat (75% x 3 x 3): 100kg x 3 x 3, 1st set normal, 2nd two sets "B"
Snatch shrug (100% x 3 x 3): 70kg x 3 x 3, started with a snatch pull
MODIFIED KBs Jerks: 70#s x 3 x 5
Chin-ups (3 x near max): 14, 9, 7
Derek Simonds 2007-12-19
Back squat 45 X 3, 95 X 3, 135 X 3, 172.50 x 3 x 3
Snatch shrug 45 X 3, 95 X 3, 135 x 3 x 3
Rack jerk 65 X 3, 95 X 3, 135 x 1 x 5 (lighter than RX'ed but worked form)
Chin-ups 3 x 7

I had way to much fun in the form of Don Julio yesterday so my 5:30 AM workout felt a little less than fabulous. Thank God Don Julio is Paleo!
Allen Yeh 2007-12-19
Any suggestions on how I should cram M, T, W, F and Sa into W, Th and Fr?

I did a mixture of last Fridays and Saturdays workout yesterday.

I also won't be able to lift next week, so I figured I didn't need to go light this week.

Thanks.
Mike Donnelly 2007-12-19
BS: 3X155 (+ ROM)
Sn shrug: 3X 165
Rack Jerk: 125 (+ lockout but still needs work)
Chin-ups: 11,10,10 (really opened me up)
AW 2007-12-19
Back squat 75% x 3 x 3 (155#)
Snatch shrug 100% x 3 x 3 (120#)
Rack jerk 85% of best jerk x 1 x 5 (135#)
Pull-ups 3 x near max 13/6, 13/6, 9/6
Max sit
Max sit & pull x2
ec 2007-12-19
bs - 135#
sn sh - 105#
j - 120#

somehow i totally slept on the fact i wont be able to finish out the week due to traveling.... damn it.
Scotty Hagnas 2007-12-19
Press: 125x2x2x2
Jerk 175x1x1x1x1x1
Later;
BS: 225x3x3x3
Sn Shrug: 140x3x3x3
Pullups: 7x7x7 Went easy.
John Frazer 2007-12-20
Squat: 170#x3x3
Snatch shrug: 85#x3x3
Rack jerk: 115#x1x5
Chins: 8, 5, 5

Jerks were weak--I can push press 110 easily, but couldn't get under the bar fast enough on these.
Jeff G 2007-12-20
Back Squat: 230#
Snatch Shrug: 142# (Am I the only one who finds these extraordinarily awkward?)
Jerk: 176#
Chins: 3 x 10
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Text Only
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine