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Monday October 5 2009
Comments (6)  |  Help  |  Programs  |  Exercises

Understanding the double knee bend in Dallas. Photo by Aaron Cave.
  • Hang snatch (above knee) - 70% x 3 x 4
  • Jerk - 78% x 3 x 3, 81% x 3 x 2
  • Clean pull - 100% (of clean) x 3 x 5
  • Back squat - 86% x 4 x 5
  • Weighted sit-up - 3 x 10
Week 6
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6 Comments
Andrew Makley 2009-10-05
Whats a kick-up for tomarrows workout? Thanks!
Greg Everett 2009-10-05
Do push-up. Jump the feet up to the hands, jump back to push-up position, jump feet up to hands, jump back to push-up position. That's one "rep".
MJ 2009-10-05
Hang Snatch - 115 x 3 x 4 Jerk - 155 x 3 x 3 / 160 x 3 x 2 Clean Pull - 205 x 3 x 5 Back Squat - 205 x 4 x 5 Weighted Situps - 3 x 10 (25 lbs)
Sam Nix 2009-10-05
Aaron Cave=real deal CA=real deal Aaron Cave taking pictures of CA=real real deal
bso 2009-10-05
5:30 AM Hang Snatch - 115 x 3 x 4 Jerk - 167.5 x 3 x 3 / 175 x 3 x 2 Clean Pull - 225 x 3 x 5 8:00 PM Back Squat - 277 x 4 x 2 / 260 x 4 x 3 * first two sets were off of estimated 1RM; went back to actual (but old) 1RM after what felt like a bit of a sloppy 4th rep Weighted Situps - 3 x 10 (45-55-55)
Noah 2011-12-07
Hang Snatch- 3x4:55lbs Jerk- 3x3:75lbs, 3x2:80lbs Clean Pull- 3x5:115lbs Back Sq.- 4x5:135lbs GHDs- 3x10
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