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Tuesday November 25 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups

Questions? Get answers here or post in comments.
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13 Comments
Richard Vanmeerbeek 2008-11-24
Is it 10 snatches per arm ?
Greg Everett 2008-11-24
10 total - 5 per arm
Shaun 2008-11-25
When does the new 16 week cycle start?
Greg Everett 2008-11-25
Shaun - 2 more weeks
Richard Vanmeerbeek 2008-11-25
Thanks Greg !

P Sn - 67.5kg
P C&j - 82.5kg

metcon w/ 18kg db - 3'02"

Experienced a wider starting stance for the lifts, closer to what my receiving position, felt very good and more effective on bar path.
tommi k 2008-11-25
P.Sn. - 76kg
PC+J - 98.5kg

Metcon 3:32, 20kg

-skipped yesterday to give my hurting knee some extra rest,not feeling 100% today either
Eric Brandom 2008-11-25
M/23/6'1"/180

PS - 185
PC&J - 235

Metcon:
50lbs
32"
1:53
Jonathan 2008-11-25
PSn: 116# x1x3
PC&J: 156# x1x3
DB Row 120# x8x2
3 rds for time: 10 1 arm DB PSn @40# and 30 situps: 6:07

Greg,

I always do situps with straight legs and from an unanchored position. Is this correct, or should I be anchored with bent knees? Thanks!
Greg Everett 2008-11-25
Jonathan -Bent knees, anchored if you want.
Jesse Woody 2008-11-25
Sick Sunday/Monday, and not sure of my schedule tomorrow, so I hit up the 100% snatch around 1:30 this afternoon, and the 100% C&J at 5pm. Set two new pr's, finally got a 200# snatch (5#pr, and I actually pulled off my heels and didn't jump forward at all!) and a 275# c&j (15# pr), both of which have been goals of mine since starting this program. Altogether a great day!
ADR 2008-11-26
Doubled up today's and tomorrow's WOD again...

Power snatch - 140# x 1 x 3
Power clean & jerk - 175# x 1 x 3
Clean & jerk - 215# x 1
Snatch - 155# x 1 x 1, 170# x 1 x 1 (PR!)

Tomorrow i'll try to sneak in the metcons and the front squats.
Brian Lawyer 2008-11-26
Coach, from your comment above I see you are starting a new 16 week cycle in two weeks. I have been loosely following the beginner program from your book and getting periodic coaching from a USAW O'Lifting coach. Should I jump in at the start of that cycle. If so do you have an exact date so I can watch the website.
Greg Everett 2008-11-26
Brian - Dec 15th if I did my math correctly.
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