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Wednesday September 24 2008
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time of:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups

Questions? Get answers here or post in comments.
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14 Comments
Alex Europa 2008-09-24
Snatch Balance - Worked up to 145. Felt solid, will keep working to find my max
Snatch - 125 x 1 x 3
Clean & Jerk - 185 x 1 x 3
Back squat - 315 x 2 x 2

4 Rounds:
- Row 250m
- 30 Sit-ups
- 30 Flutter Kicks
Time: 11:10

Great week! Snatch is really starting to come together.

Greg, for those of
ryan 2008-09-24
Snatches - 165 lbs x 1 x 3
C&J - worked up to 185.

My shoulders began to flare up on the jerks again. Disgusted, I sulked my way back to work.
tommi k 2008-09-24
Sn. - 78.5kg
C&J - 108.5kg
BS - 152.5kg

3 rounds:
10 DB clean to shoulder+2 lunges, 32kg
15 push (ball) ,used 15kg sandbag
20 sit ups
Time 6:52

-lifts felt much better than last saturday

Greg-
Looks like I`m unable to do any workout on saturday(too busy).So,should I just rest tomorrow and do saturdays wo. on friday?
Richard Vanmeerbeek 2008-09-24
1 mile run to the gym

Sn : 72.5kg
C&j : 92.5kg
BS : 115kg x 2 x 10

TGUs with 24kg db cool down

1 mile run back home
Eric Brandom 2008-09-24
M/23/6'1"/180

Snatch: 180
C&J: 240
BS: 330

Metcon: 6:19
Used 70# heavy bag
30# med ball
JD 2008-09-24
Snatch - 90kg x 1 x 3
Clean & jerk - 110kg x 1 x 3
Back squat - 150kg x 2 x 2
Matt Dyson 2008-09-24
Snatch - 115# x 1 x 3
Clean & jerk - 160# x 1 x 3
Back squat - 275# x 2 x 2
3 rounds for time of:
10 (Sand bag clean to shoulder + 2 lunges)No sandbag so I used a 65# Dumbell - Damn these were hard work!
15 push ball 20# Dynamax Ball
20 AbMat sit-ups
Time 14:14

Felt better than the 90% day on Saturday. Had problems getting under the bar in the snatch, so went back to snatch balance drills and that seemed to fix the problem.
ADR 2008-09-24
Snatch - 135# x 1 x 3
Clean & jerk - 180# x 1 x 3
Back squat - 250# x 2 x 2

3 rounds for time:
10 (Sand bag clean to shoulder + 2 lunges) - 100#
15 push ball - 20# Dynamax Ball
20 GHD sit-ups
Time 12:58
Jody Woodland 2008-09-25
SN - 140#
CJ - 180#
BS - 325#
metcon 9:15 (subbed 60#BB, only had 12# MB)

The metcon really finished off my legs after the heavy squats. Ouch.
Jason 2008-09-25
The push ball description is a little confusing (video wouldn't work on my comp). It says see also wall-ball, but describes the motions like a push press. Is it from a full squat like a normal CF wall ball or from a slight dip like in a push press?
Greg Everett 2008-09-25
Jason - Push ball is like wall ball without a squat - just a dip like a push press.
Matt Wichlinski 2008-09-25
day late

S 215x1x3
CJ 275x1x3
BS 405x2x2

Rick 2008-09-28
Sn: 105x1x3
C&J: 165x1x3
BS: 247.5x2x3

no sandbag used 30# db's. did hang squat cleans +2 lunges.
#20 ball for push ball
10mins
Jason Boag 2008-10-04
SN: 155x1x3
CJ: 205x1x3
BS: 255x2x2

Metcon: 6:44 w/45lb SB, 20lb MB
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