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Monday September 15 2008
Comments (25)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Jerk dip squat - 110% (of jerk) x 5 x 2
  • GHD sit-ups - 3 x 8 (weighted if needed)

Week 1B1

Questions? Get answers here or post in comments.
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25 Comments
ryan 2008-09-14
I can't get the video for the jerk dip squat to work. Can anyone give me a brief description.
Craig Snyder 2008-09-14
Ryan

Rack the weight like you are going to jerk it and dip your knees 1/4 squat like you would for the jerk, and stand back up. Jerk dip squat...

9-14-08

Snatch: 115#
C&J: 140#
Front Squat: 150#
Jerk dip squat: skipped
GHD sit ups: 15#
Richard Vanmeerbeek 2008-09-15
# Snatch - 70kg x 1 x 3
# Clean & jerk - 87.5kg x 1 x 3
# Front squat - 95kg x 2 x 3
# Jerk dip squat - 112.5kg x 5 x 2

+ GHD sit-ups and L-sits.
Alex Europa 2008-09-15
Snatch: 115
C&J: 175
FS: 215
JDS: 225
L-sit practice

Really looking forward to the next 4 weeks!!! Thanks for everything Greg, Aimee, and everyone behind the scenes!
tommi k 2008-09-15
Snatch - 73.5kg
C&J - 101kg
Front squat - 120kg
Jerk dip squat - 132.5kg
GHD - bw,5kg,10kg
KCFB4 2008-09-15
Sn - 140lb
CJ - 200 lb
FS - 235

GHD - 25lb, 10lb, 15lb
ryan 2008-09-15
Snatch - 155 lbs x 1 x 3
C&J - 195 lbs x 1 x 3
Front Squat - 235 lbs x 2 x 3
Jerk Dip Squat - 255 lbs x 5 x 2
Situp - 25 lbs x 3 x 8

As a rule, I try to rest 2 min between reps even though I feel like I'm ready to go way sooner. Is this a sound practice I should continue or could I cut my rest a bit?
Eric Brandom 2008-09-15
M/23/6'1"/180

Snatch: 170
C&J: 240
FS: 245
JDS: 245
GHD Situp: +25
Aimee 2008-09-15
Thanks!
Greg Everett 2008-09-15
Ryan - 2 min is fine. In fact more is fine. Every once in a while, we may do briefer rest periods for lighter work for a degree of conditioning, but rarely. I'd say average about 3 min.
Matt Wichlinski 2008-09-15
S 205
cj 260
fs 315
jds 345
ghd 40# vest 3x10

bench press 275x5x4

saulj 2008-09-15
Snatch - 60 KG x 1 x 3
Clean & jerk - 72 KG x 1 x 3
Front squat - 80 KG x 2 x 3
Jerk dip squat - 95 KG x 5 x 2
GHD sit-ups - 3 x 8 @ 25 lbs

Jerk Dip Squats were pretty cool, have to incorporate them into my workouts.
Jonathan 2008-09-15
Snatch: 120# x1x3
C&J: 140# x1x3
Front Squat: 175# x2x3
Jerk dip squat: 210# x5x2
GHD sit ups: 35# x8x3

Is it cool to come up on the toes when driving up in the Jerk Dip Squat?

Thanks!
Greg Everett 2008-09-15
Jonathan - Yes, although with that much speed you're really doing more of a jerk drive than a dip squat; another good exercise, but because you can't actually drive as hard as you would in the jerk, it has the potential to mess you up a bit.
Richard Thomas 2008-09-15
Snatch: 60kg
Clean & Jerk: 77.5kg
Front Squat: 85kg x 2 x 10
Jerk Dip squat: 100kg
Weighted GHD Sit ups: (5kg, 10kg, 10kg)
Matt Dyson 2008-09-15
Snatch - 105#
Clean & jerk - 150#
Front squat - 210#
Jerk dip squat - 195#
GHD sit-ups - 3 x 8 10#/15#/20#
Dave Wagner 2008-09-15
Snatch 120
C and J 175
Front Squat 215
Jerk dip squat 230
GHD sit-ups 3x8 +12#
Craig Snyder 2008-09-15
Jerk dip squats: 180#
Pull ups: 5x5 with rolling bar

Finished today's wod that I started yesterday with the pull ups added in.
Jason Boag 2008-09-15
Snatch: 145 x 1 x 3
Clean&Jerk: 195 x 1 x 3
Front Squat: 215 x 2 x 3
Jerk Dip Squat: 250 x 5 x 2
GHD: 3 x 8 with 15lb plate behind neck
Justin "Thor" 2008-09-15
Snatch: 135 x1x3
C&J: 165x1x3 (these gave me the hardest time today for some reason. I just couldnt get my elbows around tonight and kept dropping it. Once I got up, the jerk was fine. I don't know why my snatch is getting better but my clean is regressing).
FS: 250x2x3
Jerk Dip Squat: 250x5x2
Abmat sit-ups w/ 25#plate behind neck 3x8
Aimee 2008-09-15
GOOD job Everyone!!!

Snatchin' some weight!
Richard Thomas 2008-09-15
Thanks to you Aimee for yours and Greg's constant advice and digital coaching!
JB 2008-09-16
sn - 125#
cj - 155
fs - 160
jds - 205

Jody Woodland 2008-09-16
M/45/6'/238

SN - 135#
CJ - 175#
FS - 215#
JDS - 215# (obviously big gap between O Lofts and squat!)
GHDS - 25# (ouch)
JD 2008-09-16
Snatch - 83kg x 1 x 3
# Clean & jerk - 102.5kg x 1 x 3
# Front squat - 120kg x 2 x 3
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