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Wednesday February 20 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 75% x 1 x 3
  • Back squat – 85% x 1 x 1

For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

Post numbers and questions to comments.
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Craig Snyder 2008-02-20
Snatch: 75%, 65#x3, 85# 1x3 C&J: 75%, 85#x6, 110# 1x3 BSq: 85% 135x3, 155x2, 165x1 Metcon: 9:11 Tabata run 50 double unders 1/2 Tabata run 25 double unders
ec 2008-02-20
sn - 90# c&j - 110# bs - 160#, ooops, did three singles did 4x500m rows in prep for 2k race sunday. stayed at hopeful race pace: 1.38, 1.44, 1.45, 1.44 and then i wanted to die
The Pie 2008-02-20
Snatch: 115# CJ: 165# Back Squat: 245# Metcon: 7:58
Matt Wichlinski 2008-02-20
Greg, If at all possible, could you give me some advice on what to prep for or expect at the USAW cert I'll be attending in a few weeks in Ohio. I've yet to receive a package but i've been doing a lot of cleans jerks presses, snatches snatch balances pressing snatch balances, overhead squats, you name it I might be doing it Even yoga every day to help flexibility. Should i be emphasizing more than my technique? What's the deal, bro? Matt
Greg Everett 2008-02-20
Matt - Hard to say, The certs vary quite a bit depending on who the coach is. What I will say is that you'll be taking a written exam, and much of that will be concerned with competition info. Honestly I'd check out that stuff more than I'd worry about lifting technique.

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