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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.
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11 Comments
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 Metcon: 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 Metcon: 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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