1 min rest on drop sets
  • Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
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    Performance Menu cover issue 59
    Tuesday December 1 2009

    • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Front squat - heavy single; 80% of that x 2 x 2
    • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

    Questions? Get answers here or post in comments.
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    Neil Scholtz 1 | 2009-12-01
    M/25/178cm/76kg Sn Heavy - 85kg, 65kg x 1 x 5 Cl Heavy - 110kg, 85kg x 1 x 5 Fr Sqt - 130kgx 97kg x 2 x 2 Weighted Back ext 7.5kg DB, 15-10-5 reps Looking forward to the rest of the week.
    Mike Maruffi 2 | 2009-12-01
    28 yom, 225lbs 6'0" Snatch - 185, 140 x 1 x 5 Clean - 245, 185 x 1 x 5 Front Squat - 325, 260 x 2 x 2 75lb good mornings for back ext.
    Barry Weidner 3 | 2009-12-01
    Hi Greg, Question for you. When doing a heavy single, how far off should it be from your max? What should someone shoot for? Thank you.
    Leon R 4 | 2009-12-01
    Barry I think when doing a heavy single you're just going heavy for that day. It could be that you've had a long hard day and heavy for you on this occasion is 70% of your 1 rm but on the other hand the stars might be aligned and you might be able to pull close to your 1 rm with no sweat. Whatever the case may be the programming should be do-able. In other words if you were to label heavy as 90-95% of 1 rm then there might be days that you just cannot achieve it.. Hope that makes sense.
    Greg Everett 5 | 2009-12-01
    Barry like Leon said, it will vary. During this cycle you should be able to hit in the 90% range 3x per week. But it will depend on how good your recovery is and how well conditioned you are for this kind oF training. Do what you can each day.
    jordan 6 | 2009-12-01
    25yo/f/118lb Sn Heavy - 72lb, 54lb x 1 x 5 C&J Heavy - 103lb, 77lb x 1 x 5 FS - 113x 90lb x 2 x 2 Back ext 15lb DB, 10-10-10 reps
    Barry Weidner 7 | 2009-12-01
    Greg/Leon, Thanks for input. That makes sense. I appreciate your time. I will shoot for trying to hit 90%/3x per week. That is a good goal to have in my head.
    Chris K 8 | 2009-12-01
    Are we working up to a Hvy Single, or warming up & going for 1 good single? If working up what set range should we shoot for (2-3, 5, 10 etc)? Thanks
    Aimee 9 | 2009-12-01
    Chris- a heavy single may be 1 good single. When going to a heavy single you may PR, you may be 20kg away from your PR, it is as heavy as you can go for that day based on your week. Sets very for everyone. There is no set #. Maybe your best snatch is 70kg. So you would warm up as 40X3, 50X2, 55X1, 60X1, 65X1, 68X1, another person may go 40, 60, 70. It depends on the person. Also, click on the info link next to the WODS, it will explain a lot of these questions you will be having.
    Chris K 10 | 2009-12-01
    Thanks Aimee I tend to short set the work up to a hvy 1 in this scenario (2-3 sets prior), as opposed to a 1rm effort which I draw out in 7 to 10 sets. I was just curious if there was a preferred protocol for today's w/o. I always over think these things : )
    Riddler 11 | 2009-12-01
    Heavy Snatch 135lbs. 100lbs x 1 x 5 Heavy clean 205lbs. 155lbs x 1 x 5. Heavy FS 245lbs. 200lbs x 2 x 2. 30 Supermans. No GHD machine. Going to ride mike later for about an hour or two.
    Barry Weidner 12 | 2009-12-01
    Heavy Single Snatch: 77kg Heavy Single Clean: 98kg Heavy Single Squat: 98kg 30 back extensions: 3 x 10 reps w/35lb DB
    riddler 13 | 2009-12-01
    That is ride bike. Have to clear that up real quick!
    Barry Weidner 14 | 2009-12-01
    Riddler, I did not want to say anything :) Enjoy your "bike" ride, brother.
    Nick 15 | 2009-12-01
    Greg, I've been crossfitting for a while and hope that your program will help with my deficiency of oly lifting. I don't know if other people are the same way, but it helped yesterday when you said on the front squat to focus on fast upward. I find that crossfit has made me accustomed to simply moving weight through the range of motion without a clear correlation to something else. I don't know if you even want to do this, but putting those focuses so that we can see the correlation to the olympic lifts themselves would help me a ton. Thanks again either way.
    Cory 16 | 2009-12-01
    32 yom 200 Heavy Single Snatch: 165 Heavy Single Clean: 225 (pr 225) Heavy Single Squat: 255 (pr 255) back extensions: 15 reps w/25lb DB Greg I am hit my pr's today on clean & jerk and front squat. Does that mean that I need to try to push for more weight on those two lifts? Also I feel that as I progress through my heavy singles that I have the strength to go for more weight but am hampered by not enough endurance? Is that normal and if not what should I do to remedy it. Thanks as always
    Greg Everett 17 | 2009-12-01
    Cory the heavy singles are mazes for that day. So if you have big pr numbers in you, keep going. We always want prs if you're ready for them. On other days your max might be a little as 80% if you've had a rough week. Alwys go as heavy as you can on that day.
    Scott Pauly 18 | 2009-12-01
    # Snatch - heavy single; 80kg(not PR) 75% of that x 1 x 5;(60kg) # Clean - heavy single; 100kg(not PR) 75% of that x 1 x 5; (75kg) # Front Squat - heavy single; 110kg(not PR) 80% of that x 2 x 2 (90kg) 30 weighted back extensions PR'd on Snatch Last Saturday so I'm a little off today, but generally felt good.
    Ian Carver 19 | 2009-12-01
    Snatch Heavy Single - 175 Lbs (87% Max) =135(77%)x5x1 C & J Heavy Single - 225 Lbs (90% Max) =170(75%)x5x1 Front Squat - 260 Lbs =210(80%)x2x2 Mechanics were heinous today - everything felt off.
    Eric L. 20 | 2009-12-01
    Snatch Heavy Single 61.4kg 45.5kg x 1 x 5 Clean Heavy Single 88.6kg 65.9kg x 1 x 5 Front Squat Heavy Single 90kg 75kg x 2 x2
    Lisa Lampenelli 21 | 2009-12-01
    lol @ ride mike later...awesome
    Brian Reckdenwald 22 | 2009-12-01
    I missed the bus on my details yesterday: 22 year old male 196 lbs (and rising) Snatch - heavy single; 75% of that x 1 x 5 175 lbs -> 135 x 1 x 5 Clean - heavy single; 75% of that x 1 x 5 265 -> 200 x 1 x 5 Front squat - heavy single; 80% of that x 2 x 2 295 -> 240 x 2 x 2 Weighted back extensions - 30 total 12-10-8 with 30 lb DB
    Shark 23 | 2009-12-01
    Snatch - Heavy Single 126# PR+6 95# x 1 x 5 Clean - Heavy Single 162.5# PR +12.5 120.5# x 1 x 5 Front Squat - Heavy Single 225# Match Pr 185# x 2 x 2 Back Extension 30 total - 8# DB behind neck 14, 4, 5, 4, 3 43 yom, 159#
    Erik Reckdenwald 24 | 2009-12-01
    Snatch - Heavy Single 165# 125# x 1 x 5 Clean - Heavy Single 235# (PR of 5#) 175# x 1 x 5 Front Squat - Heavy Single 265# (PR of 10#) 215# x 2 x 2 Back Extension 30 total - 15# DB behind neck 10-10-10
    Gene 25 | 2009-12-01
    Heavy Snatch: 75-75-95-105-115f-115-120-125-130-135 BIG PR 6 singles at 100, drop first one only Heavy Clean: 135-165-185 (tie PR)-190f 5 singles at 140 Heavy Front squat: 140-185-195-205-215PR 2x2 at 175 30 back ext with 20#DB behind neck, 2 second pause at top. This was hardest exercise for me tonight.
    John B 26 | 2009-12-01
    Sn-hs 105# - 85#x1x5 Cln-hs 155# - 115#x1x5 Fs-hs 155# - 125#x2x2 Back Ext. 27 no weight
    JCW 27 | 2009-12-01
    snatch- 195 lbs. 145x1x5 clean- 260 lbs. 195x1x5 fs- 270 lbs. 215x2x2 back ext with 35 lbs
    Kevin 28 | 2009-12-01
    Greg, Hey. Just visiting the site again since stopping by those months ago. Again, this site is a truly impressive resource. If my everything wasn't hurting these days, I'd love to give your programming a go. All the best to you and Aimee, Kevin McMahon US Olympic Team 1996/2000
    Jamie@CFA 29 | 2009-12-02
    Snatch Heavy Single 170 lbs 120lbs 1x5 Clean Heavy Single 215 lbs 165lbs 1x5 Front Squat heavy single 265 lbs 215lbs 2x2
    scott craig 30 | 2009-12-02
    only went until I felt pain in my arms (injury) snatch 70k 52x1x5 clean 95k 72 x1x5 FS 140k 112x2x2
    Bin 31 | 2009-12-02
    Snatch - 165lb Clean - 215 FS - 265
    Rutman 32 | 2009-12-02
    Photo file must have been empty
    Leon R 33 | 2009-12-03
    Power Snatch Heavy - 80k 5x1x60kg Ran out of time to get the pc&j done before the bjj class. I thought i'd be able to fit the rest in afterwards but it didn't work that way.
    Leon R 34 | 2009-12-03
    ^^Ran out of time for the clean rather.
    Nick 35 | 2009-12-03
    Snatch: 155;115 Clean: 255;190 Front Squat: 295;235
    tim D 36 | 2009-12-03
    snatch- 140# (5#s under PR) clean- 155# (20#s under PR) Fr SQT- 160# didn't have time for back ext. didn't feel quite recovered from yesterdays Met-con of -5rds 5hang snatch +10 pullups. Maybe time for an off day.
    Australia 37 | 2009-12-03
    Day 1 for us in Oz. Snatch - 62.5Kg(PB)- 50kgx1x5 Clean - 85kg - 65kgx1x5 *F.S (cleaned@65kg) - 65kgx2x2 *ran short of time. no back ext.
    LK 38 | 2009-12-03
    51 yof 125lb/64" SN: 70lbs, 55x1x5 CL: 85lbs, 65x1x5 FSQ: 110lbs, 90x2x2 B.E.: used 10lbs
    EricB in IL 39 | 2009-12-15
    Didn't have much time, so this is what I got in. Sn - 155lbs, 115x1x3 Cl - 225lbs, 175x1x3 Phil 4:13
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