Olympic Weightlifting Workouts
Workouts Menu


Training Programs


View by Date

Tuesday May 12 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 90% x 1; 80% x 1 x 2
  • Push press - 84% x 3 x 3
  • Muscle snatch - heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing.
Print Friendly and PDF


10 Comments
Andrew Makely 2009-05-12
Jerk up to 230 then 215 195 Push Press 165,175,175 Muscle Snatch up to 160 Kipping Pullups x20 75lb DB Snatch x10 For 3 Rounds 9:30 Can't wait to get my sandbag!
tony 2009-05-12
in the picture from sunday may 10, what kind of lifting shoe is he wearing (the blue w/ red laces)?
Greg Everett 2009-05-12
tony - Asics. Good luck.
tony 2009-05-12
i had a feeling they were jade rhinos(ghosts) thanx anyway
shawn 2009-05-12
jerk 120kg 1x1, 105kg 1x2 push press 3x3 90kg 6 thrusters 50kg 9 kipps 12 burpees 4rds 1 min. rest btwn rds
Jonathan 2009-05-12
Jerk: Up to 205, then 185 x1, 175 x1, 155 x1 Push Press: 175 x2x3 MS: up to 130, failed 135 (arrghh!) 2 rounds for time: 20 KPU + 5-80# DB Swings: 2:01 Greg, my left shoulder is really giving me fits. Any recovery techniques other than ice after workouts, ibuprofen, shoulder dislocates? I don't wan to be a wus, but I also do not want to do permanent damage to those intricate shoulder muscles.
Greg Everett 2009-05-12
Jonathan - Get it checked out by a PT or similar before it gets worse. But yes, plenty of stretching, mobility work/warm-up, ice and ibuprofen will always be a good bet.
Jonathan 2009-05-13
Many thanks Greg! Will continue to do as you suggest and I plan to see a PT today.
Justin VanBeek 2009-05-13
Decided to try the qualifier workout for our region.... 8 Deadlifts (300 lbs) 400 meter Run 3 RDS - The run could have been a lot fast but the deadlifts felt good.... got bout 8:30, but with a huge push.. probably could have managed under 8 mins
jongb 2009-05-19
Jerk - 205; 185 x 1; 185 x 1 x 2 Push press - 165 x 3 x 3 Muscle snatch - 115x2, 135 (bad form x2) 3 rounds for time of: 20 kipping pull-ups 10 60lb DB Snatches 5:40
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