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Monday April 21 2008
Comments (13)  |  Help  |  Programs  |  Exercises

Snatch hand placement check
  • Snatch - 75% x 1 x 5
  • Clean & Jerk - 75% x 1 x 5
  • Clean Pull - 95% (of clean) x 3 x 3
  • Back Squat - 85% x 3 x 3
  • Front & Lateral Planks - 3 x 45 sec

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Edgar 2008-04-20
Greg, Does is matter which leg you lift when checking the snatch grip placement? I think I used the wrong leg.
Greg Everett 2008-04-20
Not as long as they're both attached to your hips.
Adc (CFS) 2008-04-21
S 45kg C&J 60kg C Pull 77kg B Squat tomorrow
Boyle 2008-04-21
Greg, thanks for the tip on the proper hand placement on the Snatch. Once my knee recovers i know this little trick will be key to heavier and heavier lifts. I am recovering from arthroscopic knee surgery and I am wondering what is the best way to work on over all strength for my pulls for Clean and Snatch while only really able to explode off of one leg?
Greg Everett 2008-04-21
Boyle - You can work more hip movement, e.g. RDLs/SLDLs that use minimal knee bend while you're recovering as long as you can support the load on that knee.
Robb Wolf 2008-04-21
Wait a second here! You need a measuring tape, a slide rule and higher math to find the USAW approved grip width. This fat-n-easy method could lead to chaos and unrest. IT MUST END.
Joe 2008-04-21
Thanks for the tip. My grip is now wider by an inch on each side. Yes, Ihave monkey arms. It may jsut be me but the bar seems to pop over the top. I also seem to be poking my head through the window more also. Is it supposed to work like that? Hopefully that made sense. I can't wait to see what my heavy single day will be like.
Boyle 2008-04-21
Greg, Thanks for the advice. The knee held up well under the RDL's. I am going stir crazy in anticipation of when i can start doing "O" lifts at full strength again today 5x10 RDL's @ 155# 5x10 Hang Clean @ 115# 5x6 Weighted Pullups @ 12kg KB Stationary Bike 20min (super light re-hab pace) 11 days post-knee scope
Dutch 2008-04-21
Snatch 140x1x5 C&J 170x1x5 (should have gone heavier, gonna use 245 as my max from now on) Clean pull 235x3x3 BS 250x1x3 270x2x3 ( saw my brother lift this morning so i was scared i will know better next time) Plank front and side 3x45sec
Dutch 2008-04-21
I better get this all cleared up before i get too deep into this. You don't want me back squatting like rip teaches (low bar?)? Am i wrong to think this will decrease my maxes? From the video it seems you want the torso more upright with the bar higher on your shoulders. Why do you prefer that if it will decrease the load? It seems the same principle would be true with the deadlift. If you are trying to get stronger wouldn;t you want the hand position that allows you to pick up the most weight? I understand the skill and grip strength components of using the clean grip but what about max loads? Sorry for the rookie questions, i have never really trained hard with the olympic lifts and really like what you are doing here. Thanks, Dutch
ec 2008-04-21
hey dutch - greg can answer better - but there is a gread thread on the xf board between the two: http://www.board.crossfit.com/showthread.php?t=6714
Greg Everett 2008-04-21
Dutch - There will be an article specifically regarding the low-bar back squat for weightlifters. Briefly - If you've been using a low-bar BS, your BS max will probably drop when moving to an Oly squat. Likewise, your max clean deadlift will probably be less than your max anyhow deadlift. But the point is the applicability of strength, not maximal strength by any means. In other words, we can load you up a bit more with a low-bar BS, but the strength developed in that position transfers less to the O-lifts and therefore is not as valuable. Rippetoe will argue this, and has, but the article in the next issue will explain why I disagree with him.
Dutch 2008-04-21
Thats what i thought. Thanks, i'm with you on this.

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