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Monday December 31 2007
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 80% x 1 x 4
  • Clean & Jerk – 80% x 1 x 4
  • Front Squat – 80% x 2 x 3

2 rounds for time of:
300 m row
10 box jumps
25 sit-ups
1 min rest

Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%.

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Jeff G 2007-12-30
How big should the box be?
Greg Everett 2007-12-30
Just above the knee or so.
Derek Maffett 2007-12-30
What is the split clean exercise all about? I know Josh Everett does it, but he seems to be the only one. What are the benefits/drawbacks to it?
Dr. G 2007-12-31
3 min. x-c ski warmup & joint mobility & scapular stability

Extended Burgener w/u with pipe dowel 3 reps and 35# bar 3 reps

Snatch (80% x 1 x 4): 52.5 x 1 x 4
Clean & Jerk (80% x 1 x 4): 75kg x 1 x 4
Front Squat (80% x 2 x 3): 89kg x 2 x 3, felt like my position was great

Will do metcon later, taking a half-day at work today. Considering doing Helen, she's one of my favorite, and I haven't done that workout in the new place yet.
Greg Everett 2007-12-31
Derek -

Split style actually pre-dates the squat style in both the snatch and clean. Squat took over because it allows you to get lower. Split is really used now only by people with limited flexibility (like Josh) or in athletic training for some variety and footwork.
mrbourgot 2007-12-31
Snatch 60kg x 1 x 4
Clean & Jerk 80kg x 1 x 4
Front Squat 100kg x 2 x 3

No met con today, did FGB yesterday after taking the xmas week off for friends & family time

Happy new year to all

Cheers, pete
John Messano 2007-12-31
Snatch 4 sets of 1 @ 110
C&J 4 sets of 1 @ 140
FS 3 sets of 2 @ 150

2:50, 3:20

missed 1 snatch forward. moved to slowly, too much arms and back, not enough hips
AW 2007-12-31
Snatch 80% x 1 x 4 (100#)
Clean & Jerk 80% x 1 x 4 (130#)
Front Squat 80% x 2 x 3 (135#)

2 rounds for time of:
30 burpees
10 box jumps
25 sit-ups
Max Shank 2007-12-31
I'm 2 days behind so I can add...
Snatch 90%- 72 kg
CJ 90% 111kg
FS 90% 128

20 sprawl ball
20 pullup
20 slamball
500m row
3:42, 4:04

I thought that it was really hard, biceps were shot and lungs were on fire.
On a separate note, my OL has improved drastically and 90% felt very easily attainable.
Scotty Hagnas 2008-01-01
Warmup with joint mobility, PVC drills. Half extended planches (one leg tucked, one leg straight) totaling 18".
SN: 107.5 x1x1x1x1
C&J: 160 x1x1x1x1 Both lifts felt good.
FS: 207.5 x2x2x2
Press: 125 x2
Wtd pullup up to 71 lbs x1

Metcon, as Rx'ed: 2:10'; 2:11'

70 mills per arm w/ 20 lb clubbells
Prehab work and ROM drills in the cooldown.
ec 2008-01-02
sn 85#
c&j 115
fs 130

warmed up for sn as tall+snatch, snatch - definitely helped. although, it became high hang snatch + snatch as tall snatch with much of any wt is too tough!

both rounds of metcon were 2.09

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