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Tuesday February 10 2009
Comments (16)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets
  • Push jerk + jerk - 70% (of jerk) x 4 sets
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups

Questions? Get answers here or post in comments.
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16 Comments
keith fine 2009-02-09
Are theses sets are done for singles?
Greg Everett 2009-02-09
Keith - 1 set is 3 or 2 "reps" - so each set is one time through the positions.
B 2009-02-09
What do people normally sub for sandbag cleans?
keith fine 2009-02-10
Thanks for clearing that up for me,my gym doesn't have sandbags so i'm gonna sub with KB's.
Leo S 2009-02-10
love the big posters!
ken c 2009-02-10
getting all the best coaching hey jolie? i'm jealous.
Liam Dougherty Springer 2009-02-10
My body weight is 183
and my max C&J is only 205 right now. Would it make since to scale the sandbag down a bit if so how much?
Liam Dougherty Springer 2009-02-10
3pC: 125x1x3 felt good third set better than first

PJ,J: 145x1x4 felt good working on the reception depth in my jerk and I feel much more cofortable with a closer grip than most pics I see on the site on both the clean and the Jerk so I have been trying to widen the grip during lighter weight sets.

Is it possible to narrow the grip for the jerk or is that just silly.
Brian Gregory 2009-02-10
BW 170

Working on first strength cycle Day 2 from Dec 16

Mid-hang muscle snatch - 100# x 3 x 3
2-position clean (floor, mid-thigh) + 2 jerk - 145# x 4 sets

10-16-20 reps for time:
KB swings - 50# DB
KB clean + 2 push press (each side) - 50# DB

Metcon time - 6:40
Liam Dougherty Springer 2009-02-10
Metcon

Had to modify due to what was availiable

100# snadbag 5reps
50# sandbag 5reps
15 kipping pull ups
3 rounds
15min 15sec

The push press on the 100# bag took me for ever cause the sand was in to 50# playground sand bags inside my large sand bag from the PMstore... I need to buy some of the pre filled bags from the store.
Rossi 2009-02-10
3 position clean - 155 x 3
Push Jerk + Jerk - 180 x 4

MetCon - 10:45
ken c 2009-02-10
44/6'1"/188

3 position cleans x 3: 165
push jerk + jerk x 4: 175

no metcon today. been hitting that pretty hard lately.
Jesse Woody 2009-02-10
3 pos. Cln: 165#
PJrk.+Jrk. 185#

Metcon w/ 100# sandbag 8:01
Matt H. 2009-02-10
3 Pos. Clean:
140x1x4

P. Jerk + Jerk:
160x1x4

Metcon:
8:04 + 1st round of cleans because I forgot to start clock
ADR 2009-02-10
M/26/5'9"/165#

3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets - 140#
Push jerk + jerk - 70% (of jerk) x 4 sets - 165#

3 rounds for time of:
10 sandbag power clean + push press - 50% BW - 100#, 75#, 75#
15 kipping pull-ups

12:23

The 100# sandbag was a little ambitious. I had to do squat cleans.
Andrew Wilson 2009-02-14
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