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Tuesday March 31 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
  • Snatch - 88% x 1
  • Clean & jerk - 88% x 1

3 rounds for time:
200 m run
20 kipping pull-ups
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10 Comments
CDunkin 2009-03-31
Greg-What's your feedback on the form in the picture? I'm guessing you'd like to see a more upright torso.
COS 2009-03-31
M/23/6'1/180 Muscle Sn + 2 SB: 95# Sn 155 x 1 CJ 220 x 1 Post: OHS 135 x 3 x 2 FS 220 x 3 x 2
David 2009-03-31
Just got the Issue 51 email. I might be looking at it wrong (or it may be me on my end) but it looks like in the BJJ article something is lost between pages 10 and 11 like the bottom right picture is overlaid on the text. Thanks.
Greg Everett 2009-03-31
CDunkin - Looks pretty good to me. Rob tends to stay over the bar a bit more than I would normally want people, but he's been lifting at the national+ level for many years and that's the style he's developed quite successfully.
Cory 2009-03-31
Greg- What's a good flexibility exercise for receiving the snatch?
Matt Wichlinski 2009-03-31
what kind and size mats did you use for the floors and platforms at CA? I think i read this before, but couldn't find it. Are you just using the horse stall mats on the platforms also?
Greg Everett 2009-04-01
Cory - Depends on what's inflexible.
Greg Everett 2009-04-01
Matt - On the floor I used 5x7 x 1/2". Normally I'd use 3/4" on the floor, but all our heavy lifting is done on platforms, so the main gym floor doesn't take that much abuse - just CFer traffic, which doesn't weigh much... On the platforms, each took 2 4x8 x 3/4" mats because I trimmed the center wood down to 3' 6" wide, which meant each side strip of rubber is 2' 3".
Cory 2009-04-02
It feels like my shoulders mainly. The clean and jerk is less of an issue because my hands are closer together. I do have to say that since last posting here I am seeing some progress with my flexibility as it relates to my shoulders and wrists. I am thinking I need to stretch more. Thanks
Greg Everett 2009-04-02
Cory - Shoulder dislocates with a PVC pipe, hanging from a pull-up bar (hands touching and head through eventually), upper back foam rolling, bridging, bar kips... Plenty of options for that. Stretch before and after you train - if you're aggressive with it, you'll see improvements very quickly.
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