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Saturday August 8 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - Heavy single
  • Clean & Jerk - Heavy single
  • Back squat - heavy single
  • Ab work of choice
Rower Sprint Intervals:
200 sprint / 100 m rest x 4

Questions? Get answers here or post in comments.
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Andy Robinson 2009-08-07
HehHehHeh...jerk off blocks...cool.
Jon 2009-08-07
For the metcon, that means row 200m at max effort then row 100m at sub-max effort, and do that combo x 4?

Also, question about the warmup: The info link says to "proceed to some basic Dynamic Range of Motion (DROM) exercises." What is some? Is doing all the exercises in the video appropriate, or is the video meant simply to give examples of some exercises to do? I did all of them today, and it took me over twenty minutes. My training partner said that's way too long. Is it? (I'd probably get it closer to ten minutes with repetition.) Thanks.
Greg Everett 2009-08-07
Jon - RE row, yes.RE warm-up, all of the above. You can use some or all of those drills - and yes, you should be able to get your entire w/u done within 10 min or less. 20 min is epic.
Dylan 2009-08-08
Adrian loves the barefoot steeze. Do you have any insight to why that is Greg?
Greg Everett 2009-08-08
because he was born in a tent and raised in a circus.
Lance 2009-08-08
Hey when going for the heavy singles on Saturdays. How % of your max do you work up to? I know it may vary week to week depending on your strength levels, body recovery, etc. But what is the average?

Greg Everett 2009-08-08
Lance - Go entirely according to how you feel. It may be 75% or 100%+. Generally you're probably going to be able to hit 85% at least.
Dylan 2009-08-08
that's what I thought.
Lance 2009-08-08
Thanks, and hey do you know of anywhere, where I can get a weight loading chart that uses the colors(you know converting the kilos into pounds). I thought that I heard of there being one. Or even is it just states what kilo plates equal what.

Greg Everett 2009-08-08
green = 10 kgyellow = 15 kgblue = 20 kgred = 25 kgchange-white = 0.5 and 5 kgred = 2.5 kgblue = 2 kgyellow = 1.5 kggreen = 1 kg
Kimmy B 2009-08-10
Everett, you are the quickest wit alive.
Christopher 2009-08-18
On an 80% snatch left it way out front and suffered lower back strain trying to pull under it. Took rest of this week off except on light slow movement day (OHS, squat, bench press, pull up)

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