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Wednesday February 13 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat – 78% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups

Post numbers and questions to comments.
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11 Comments
Ryan Sander 2008-02-12
Dumbbell split snatch - not sure how the split part fits in
Allen Y 2008-02-12
DB split snatch: 1. Pull as if you would for a regular db snatch 2. As the db gets to the height you want to catch it at, you split your legs. The way Greg has it annotated for this workout you would do 8 with your right arm and 8 with your left. In terms of which leg is the lead leg I'd try to switch every rep or every few reps as long as it's equal.
jorgy 2008-02-13
kettlebell cross chops? i forgot to ask last time they were posted.
Ryan Sander 2008-02-13
Thanks Allen - I was kind off thinking that but wasn't sure. Cheers
Max 2008-02-13
why 78% as opposed to 80% or 75%. I guess what I am asking is what is that specific percentage based upon? Is it part of a specific strategy or could it just as easily have been 80%? Same question for the 84% back squat on monday. I'm guessing it's not completely random, but i am very curious where these percentages are coming from. Very happy with this cycle so far I must say, I was a little mentally tired from ONLY olympic lifting during the bulgarian cycle.
Greg Everett 2008-02-13
Jorgy - Check the exercises demos section for the video. Max - The %s are based on the previous week and are approximations of the expected possible increases people will be able to make.
josh everett 2008-02-13
1. burg warm-up 2. OHS 4x10: 40,50,60,70K 3. BNJ: 150k 4. Clean Pull 160k 5. 3 rounds 6:13 16 db split sn 30lbs 20 kb cross chop 16k 25 chins
Evan Von Qualen 2008-02-13
DROM frtsqt-219lb. 229-4 doubles cln pull 243 bnj-221 metcon-10:10
Craig Snyder 2008-02-13
cfwux1 Front Squat: 45#x5, 95x3, 115x3, 125 2x5 Clean pulls: 95x3, 145x3, 155x2, 175x1 Rack Jerks, behind neck: 95x2, 115x2, 135x2, 145x1 Met con, 3 rounds for time: 16 1 arm split snatch: 20lbs 20 cross chops: 20lbs 25 kipping pull ups 12:52
ec 2008-02-13
had nothing in the tank today. fs - 125# cln pull - 235# bnk jrk - only up to 125#. bleh. totally skipped the metcon.
Prochargedmopar 2008-02-13
2/13/08 Rounds in 20 min 2 Muscle ups 4 HSPU 8 Swings 2 Pood 10 rounds and 3 M.U.'s
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