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Wednesday September 3 2008
Comments (24)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 3 x 3
  • Rack jerk behind neck - heavy single

3 rounds for time of:
10 sand bag half-moons - 35% BW
10 burpees

Post numbers and questions to comments.
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MB 2008-09-02
Front squat - 80% x 3 x 5 (160 lbs) Snatch pull - 105% (of snatch) x 3 x 3 (77kg) Rack jerk behind neck - heavy single (200 lbs, PR) As I got to 200, I had to switch from split jerk to push jerk to make the lift. 3 rounds for time of: 10 KB swings - 1.5 pood 10 burpees Time: 3:37
Justin "Thor" 2008-09-02
Im usually pretty good with subs, but any idea of a good substitution for the sandbag half-moons? No sandbags and I was thinking about doing them with a kettlebell but not sure if that would work.
Matt Wichlinski 2008-09-02
Thor you could use a 25kg bumper plate or the closest thing you have. But you should look into getting or making a sandbag for yourself, i got a cheap army duffel from e bay for $12, then filled a bunch of small heavy duty bags at about 4 pounds a pop. You'll thank yourself later for the extra grip and hand strength
Richard Vanmeerbeek 2008-09-03
* Front squat - 90kg * Snatch pull - 80kg * Rack jerk behind neck - heavy single : 80kg - 90kg - 100kg - 112.5kg f (lost it behind me, the globo had a heart attack, I had to stop)
ryan 2008-09-03
Do I start each snatch pull rep from the floor or pull from the thigh only?
Greg Everett 2008-09-03
Thor - Like Matt said, use a bumper plate and grip it on the sides. Ryan - Always from the floor unless some hang position is specified.
tommi k 2008-09-03
Front squat 112.5kg Snatch pull 87.5kg Rack jerk behind neck 100kg (not really "heavy",still learning these) Half-moons 3x10x20kg plate 50 burpees,for time: 3:32
Matt Wichlinski 2008-09-03
FS 295x3x5 SP 255x3x5 RJ 315, 325F 3:47 70# sandbag
Eric Brandom 2008-09-03
M/23/6'1"/180 FS: 235 SNPL: 210 RJ: 285 Metcon: Subbed Heavy Bag for Sandbag, harder with no place to grip 4:35
saulj 2008-09-03
FS: 80 KG Snatch Pull 75KG Heavy BNSJ: 90 KG, 100 KG super close but no cigar this time. Ran out of time for met-con...
JD 2008-09-03
Front squat - 108kg x 3 x 5 Snatch pull - 100kg x 3 x 3 Rack jerk behind neck - 115kg
Jonathan Dunn 2008-09-03
Front squat - 156# x 3 x 5 Snatch pull - 210# x 3 x 3 Rack jerk behind neck - 165# Calf Press - 495 x 12 x 3 3 Rounds for time: 10 70# Sandbag half moons (not sure I did these correctly; I can't get the demo to play) 10 Burpees 3:14 Parachute sprints with my son x 40 yds....yikes!
jason boag 2008-09-03
FS: 200 x 3 x 5 SP: 165 x 3 x 3 RJ(Behind Neck): 230 Metcon: 3:28 with 20 kg bumper plate
Matt Dyson 2008-09-03
Front squat - 80% x 3 x 5 205# opps wrong weight all the rest at 185# Snatch pull - 105% (of snatch) x 3 x 3 185# Rack jerk behind neck - heavy single 165# 3 rounds for time of: 10 sand bag half-moons - 35% BW Only had a 15kg PowerBag 10 burpees. Time 4:00
donna m 2008-09-03
fs 115# sp 65# rack jerk 105# pr met con 7:46
ken c 2008-09-03
front squat: 245 snatch pull: 185 rack jerk: 245 no metcon. no time today.
Jody Woodland 2008-09-04
M/45/6'/237 FS - 215# SN Pull - 165# RJ - 165# Hurts l. shoulder to lower (can't drop). Metcon - 5:15, 70# bag
Rick 2008-09-04
FS - 165# SN pull- 135# RJ- 200#
Rick 2008-09-04
Forgot about the met con no sandbag so I did 10 2 pood KB swings instead 3:36
jb 2008-09-04
fs - 145# sn pl - 165% btn split jerk - 220# (massive PR) metcon 10 2 pood kb high pulls 10 burpees 3:30 something i think. a day behind and supremely glad for a rest day.
jb 2008-09-04
greg, to address your suggestion last week regarding the discrepancy between my FS 1RM < OHS 3RM, i believe you're correct. my foot position is identical in the two, perhaps a bit narrower in the FS. however, i have a pronounced forward lean in the OHS. i was always under the impression (obviously false) that OHS required more core strength than FS, this can be compensated for by the forward inclination of the torso? so ultimately, i need to stop worrying about my ratios and improve upon my embarrassing FS, i think. thanks, greg. best, jerry
Richard Thomas 2008-09-05
(Did this at Waverley gym - no platform so conservative in the b/h neck jerk) Front Squat: 80kg x 3 x 10 Snatch Pull: 80kg x 3 x 3 B/h neck Jerk: 85kg - felt nice, fast and solid. Could have gone heavier. Raining outside so no met-con. Hopefully do it tomorrow.
Mike C. 2008-09-05
Front squat 80kg Snatch pull 90kg Rack jerk 112kg Metcon: 2:57 with 50# sandbag
MAWL 2008-09-14
Front Squat: 185 Snatch Pull: 145 Rack Jerk BN: 175 - couldn't clean anymore to get it up, felt good though metcon - subbed 20KG KB snatch for half-moons 4:13

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