Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Saturday January 31 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Kipping pull-ups - 3 x max
  • Ab work of choice
Print Friendly and PDF


10 Comments
Minh/M/25/5'9/173/WY 2009-01-30
Sn:209x1x2 (missed 199 twice) C&J: 253x1x2 (Missed 253 twice) I tried a wider grip on my clean and it didn't work to well. I hit my knees once, and fell back the other time. I think that the wider grip makes my rack position weak because of awkward elbow arm angle. On the other hand, a wider grip on my jerk made my receiving position a lot more stable. FrSq: ...295x1 (PR) damn near ran out of juice.
Minh/M/25/5'9/173/WY 2009-01-30
Greg, In your last answer to my grip width question you mentioned that you use a pretty wide grip on both your clean and jerks. Just to clarify, what is a wide grip and how do you tell if an athlete is using to wide of a grip? I use a Ivanko olympic lifting bar with 3 bar marks on each side of the center knurling. When I clean I put my pointer finger on the first ring then I move my pinky to the second ring for jerks. As for Snatches, my pointer finger is on the third ring and wider and my wrist start to ache. Does these grip widths sound normal to you? P.S. I use bar clips everytime I lift, that is why my posted weight is 1 pound heavier than the standard kilo weight.
mrjling 2009-01-31
Beautiful.
Steve Liberati 2009-01-31
Age=29 BW=185 Sn: 155 CJ: 205 FS: 295 KP: 30,25, 20 Dead hang raises: 3x10
Rossi 2009-01-31
Sn - 175 CJ - 245 FS - 300 KP: 9,8,8 (learning how to kip...hands hurt) situps - 3 x 20
Matt H. 2009-01-31
Sn - 160 C+J - 215 F.Squat - 265 KP - 21,12,12 (Not too good at these) HLR - 6x5 (Not good at these either) Anyone know any coaches around Dayton, OH? I know Columbus has a weightlifting team and so does Cincinatti, and I may have to arrange a trip one of these coming weekends to get my form critiqued.
ADR 2009-01-31
Snatch - 165# x 1 x 2 Clean & jerk - 205# x 1 x 2 - only 90%...my left wrist is still jacked up Front squat - 235# x 1 x 2 Kipping pull-ups - 50,25,20 + 5 for pride...Grip was a serious issue V-ups - 3 x 15
Mike Lum 2009-01-31
Age = 27 BW = 62kg SN: 70kg CJ: 90kg FS: 115kg KP: 30, 25, 20 Weighted GHD: 3 x 10, +15kg I just wanted to thank the site for putting up these excellent workouts. I've increased my snatch and clean & jerk by 10kg each since following the sight two months ago. Keep up the excellent work!
Jason Y. 2009-02-01
SN: 125 CJ: 165 FS: 225 Front lever work
Mike Cundiff 2009-02-01
Sn: 170 cj: 225 fs: 275 did a xfit wod after
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