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Wednesday September 17 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 3
3 sets of:
  • A. Weighted sit-ups - 8 reps
  • B. Lateral planks - max


Questions? Get answers here or post in comments.
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20 Comments
peter haas 2008-09-17
Sn:185x1x4
C&J:213x1x4
BS:283x1x4

Greg-
I forgot to ask this yesterday. What is the notion behind the 70%/75%/80% x 3 sets progression? I'm not questioning the programming, just curious as to the rationale behind it. thanks.
Richard Vanmeerbeek 2008-09-17
* Snatch - 70kg
* Clean & jerk - 87.5kg
* Back squat - 120kg x 2 - 110kg x 2 x 5

One-foot later planks on swiss ball. L-sit work later.
tommi k 2008-09-17
Snatch - 73.5kg
C&J - 101kg
Back squat - 152.5kg

3 sets,1min rest:
Sit ups - 25kg plate on chest
Planks 125,95,100 secs.
Greg Everett 2008-09-17
Peter -

Just another way to get in some more reps without being too taxing. I like it because it really forces the athlete to adjust to the weight each time and lift it appropriately, i.e. not over or under-lift.
Eric Brandom 2008-09-17
M/23/6'1"/180

Snatch - 170
C&J - 225
Back Squat - 330

Situps w/ 25# plate behind head
Planks - 2:00 each side
KCFB4 2008-09-17
Sn - 140
CJ - 200
BS - 275

Sit ups w/ 15lb db
ryan 2008-09-17
Snatch - 155 lbs
C&J - 195 lbs
Squat - 330 lbs

I'll fit in the ab work at home. I had to dig deep to get through the squats.

My form seemed horrid in the snatch and not much better in the C&J. I think this is because I'm still not totally comfortable doing these lifts. It's as if I'm more focused on not dropping the weight rather than lifting it.
Matt Wichlinski 2008-09-17
did some of yesterday's and some of today's wod

snatch 165, 185, 205, x 3
snatch 205 x 1 x 4

C n J 255 x 1 x 4
JD 2008-09-17
Snatch - 83kg x 1 x 4
Clean & jerk - 102kg x 1 x 4
Back squat - 150kg x 2 x 3
Jerry B 2008-09-17
Snatch - 85% x 1 x 4 - tried 130#, got 1, missed 2 more DNF
Clean & jerk - 85% x 1 x 4 - 160# easy
Back squat - 90% x 2 x 3 - 205# (85%) switched to high bar, tough.

3 sets of:
A. Weighted sit-ups - 8 reps - used 35#
B. Lateral planks - max - 2:00 total/each
Matt Dyson 2008-09-17
Snatch - 105# x 1 x 4
Clean & jerk - 150# x 1 x 4
Back squat - 275# x 2 x 3
3 sets of:
A. Weighted sit-ups 20#/30#/30#- 8 reps
B. Lateral planks - max R 66/64/63sec L 62/61/62sec
For soem reason this felt much better than yesterday
justin "Thor" 2008-09-17
Snatch: 135lbs x1x4
C&J: 155lbsx1x4
BS:290lbsx2x3

3 Sets of:
A. Weighted sit-ups 8 reps w/25#plate
B. Lateral planks - max 2:00; 1:30; 2:30
Jason Boag 2008-09-17
Snatch: 145 x 1 x 4
Clean&Jerk: 195 x 1 x 4
Back Squat: 265 x 2 x 3

3 sets of:
A. 16kg weighted sit-ups x 8
B. Max hold lateral planks: 90 sec each
ken c 2008-09-17
snatch 155
clean and jerk 215
back squat 335

did a metcon of tire flips (a really big ass tire) and hand stand push ups 10 8 6 4 2: 8:24.
Jonathan 2008-09-18
Snatch: 120# x1x4
C&J: 162# x1x4
BS: 265# x2x3
3 sets of A. Weighted Situps 3x8x25#
B. Lateral Planks 3xmax time
ADR 2008-09-18
Snatch: 125# x 1 x 4
Clean&Jerk: 170# x 1 x 4
Back Squat: 250# x 2 x 3

3 sets of:
A. eighted sit-ups x 8 - 25#
B. Max hold lateral planks: 1:00 each
Alex Europa 2008-09-18
OHS practice, worked up to 145-lbs, staying a2a for 3-4 seconds before rising. This stuff has really developed my flexibility alot, I can finally do an upright squat, as a result, my OHS have never felt better. I see BW x 15 very near in my future!

SN: 115 x 1 x 4 (first 2 reps felt GREAT!)
C&J: 170 x 1 x 4
BS: 315 x 2 x 2 (Failed on last set, I don't like squatting last! :p)

3 sets of:
A. weighted incline sit-ups x 8 - 45-lbs
B. Max hold lateral planks: 1:00 each side (10-lbs, 25-lbs, 45-lbs)
Rick 2008-09-18
Snatch: 95# 1x4
Clean&jerk: 165# 1x4
Back squat: 247.5# 2x3

3 sets of:
weighted situps, #25 plate behind head, elbows touched knees
max lateral plank hold: 1:30, 1:00, 1:00
Richard Thomas 2008-09-19
Snatch: 60kg
Clean and Jerk: 80kg
Squat: 115kg x 2 x 7

Weighted DB overhead sit ups 2x12.5kg, 2x15kg (x2 Sets)
Jesse Woody 2008-09-19
Did this on Thursday, out of town for the beginning of the week and wanted to cut my losses on the first week of the Bulgarian cycle!

Snatch: 155#x1x4
C&J: 195x1x4
Back Squat: 280x2x3
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