Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Monday September 29 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
3 sets of:
  • A. Chin-ups - max reps
  • B. Hanging leg raise

Week 3B1
Print Friendly and PDF


17 Comments
Alex Europa 2008-09-29
Snatch Balance - Worked up to 160 x 2, felt solid Snatch - 145 x 1 (I guess Saturday's new PR wasn't a fluke!) Clean & Jerk - 185 x 1 x 2 Front Squat - 230 x 2 x 2 3 sets of: * A. Chin-ups - max reps (16, 14, 10) * B. Hanging leg raise (8, 8, 10)
Matt Wichlinski 2008-09-29
should we do all sets of A, then B? Or alternate between the two?
tommi k 2008-09-29
Snatch - 88.5kg PR!! C&J 90%x1x2 - 108.5kg Front squat ~90%x2x2 - 130kg Chin ups - 14,11,10
Greg Everett 2008-09-29
Matt - Alternate between A and B
Richard Vanmeerbeek 2008-09-29
Snatch : 80kg failed on the way up, one 10kg plate went sliding from the barbell, what followed was ugly. Lift was successful at least. Thanks to Greg's tips, I have to say that 80kg never felt so light. I wasn't used to catch the weight that high. Once I get that groove, loads will go up. Thanks a lot ! C&j : 92.5kg Front squat : 97.5kg x 2 x 10 Pull-ups (instead of chin-up, I misread)deadhang, wide grip : 17-14-14 Leg raise : 3 x 10
Jesse Woody 2008-09-29
Snatch- 180x1x1 C&J- 210x1x2 Front-Squat-250x1x2
ryan 2008-09-29
Snatch - 180 lbs x 1 C&J - 205 lbs x 1 x 2 Front Squat - 245 lbs x 2 x 2 My snatch started out really nice but the last one was really ugly. I caught it in a wide sumo squat. I tried again and got the same catch. Cleans felt good, jerks are better and the front squats were real nice. I keep running out of time and its pissing me off.
Eric Brandom 2008-09-29
M/23/6'1"/180 Snatch - 200, went up easy so i tried going for more but couldn't land with 205 C&J - 240 FS - 255 Chinups 24, 18, 21 HLR with 10lb weights 16, 15, 18
saulj 2008-09-29
1000M Row Burgener Warm-up w/dowel Bar Bell warm-up similar to video shown last week Muscle Sn 30Kg x 2 Power Sn 30Kg x 2 Muscle Sn 40Kg x 2 Power Sn 40Kg x 2 Muscle Sn 50Kg x 2 Power Sn 50Kg x 2 Snatch 60Kg, 65Kg, 70Kg, 72.5Kg (missed 70 and 72.5) C & J 60Kg x 2 x 2 C & J 70Kg x 1 C & J 77Kg x 2 x 2 FS 70Kg x 2 FS 80Kg x 1 FS 87Kg x 2 x 2 Chins and leg raises 20,20,20,8,10,10)
Jonathan 2008-09-29
Snatch: 140# x1 C&J: 170# x1x2 FS: 190# x2x2 3sets of: A. Chinups 13, 6, 5 B. Hanging leg Raise 3x10 Seated Calf 170# x8x3 Coach, Is it cool to clean the weights from the floor to the rack position for the FS? I was feeling a little skippy today and really enjoyed starting my FS this way.
Justin "Thor" 2008-09-29
Snatch: 165 lbs x1 (PR) C&J: 170lbs x1x2 FS: 265lbs x2x2 3sets of: A. Chinups 6,5,4 B. Hanging leg Raise 6,6,5
ken c 2008-09-29
44/6'1"/185 snatch 180 clean and jerk 220 front squat 275 deadlifts 3x3 365 385 405 failed at 185 snatch 3 times but i can get it soon. out of time for the pull ups and leg raises.
Greg Everett 2008-09-29
Jonathan - Yeah, but eventually you're going to be front squatting more than you can clean and it will no longer be an option.
saulj 2008-09-29
Oops, forgot to check the video first, my HLR were only an L not "toes-to-the-bar." Check the video next time...
Richard Thomas 2008-09-30
Front squats only: 90kg x 2 x 10 Getting back into it after a bad week, last week.
ADR 2008-09-30
Snatch: 135# x 1 x 2 C&J: 185# x 1 x 2 FS: 225lbs x 1 x 2 3 sets of: A. Chinups 10,10,10 B. Hanging leg Raise 10,10,10
Jody Woodland 2008-10-01
posting late SN - 155# CJ - 160# (misread as 80%) FS - 225# CU - 4/3/2 (still too heavy) HLR - 3 x 6
Name
Comment
Verify
 

Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Workouts Menu

Workouts Home
Workouts Help
Exercise Library
Training Programs
Starter Program
Tomorrow's Workout
Custom Program Design


Training Programs


View by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine