1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing
  • Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS
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    Intelligent Exercise Design seminar with Michael Rutherford
    Thursday December 3 2009

    • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
    • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing
    • Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS

    Questions? Get answers here or post in comments.
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    Neil Scholtz 1 | 2009-12-03
    M/25/178cm/76kg Sn Heavy Single 80kg - 60kg x 1 x 5 Cln & Jrk Heavy Single 105kg - 75kg x 1 x 5 Pause Back Sqt - 130kg Good Mornings - 40kg x 3 x 8 (25% of BS)
    Chris K 2 | 2009-12-03
    Hey Greg I was was reviewing the start list for the American Open and saw that you have two horses in the race. Best of luck to you, Dutch, and Steven
    Michael Maruffi 3 | 2009-12-03
    M/28/225#/6'0" Snatch - 185# - 75% x 1 x 5 - 140# Clean & jerk - 215# (235 failed on jerk) - 75% x 1 x 5 - 165# Pause back squat triple - 315# Good morning - 80#
    Chris K 4 | 2009-12-03
    Aimee - Good luck to you as well!
    scott pauly 5 | 2009-12-03
    Hey Greg, I had to miss yesterday(on shift at Fire sta.) should I make-up yesterday?, or stay on track today? Thx Scott
    Greg Everett 6 | 2009-12-03
    Scott - Skip yesterday and just do today's workout.
    Bin 7 | 2009-12-03
    Greg, If I feel like I need to scale back the light days, should I scale back volume or loads?
    Greg Everett 8 | 2009-12-03
    Bin - Cut back on the volume first. If that's not enough, then you can reduce the load a bit.
    Kyle Pichie 9 | 2009-12-03
    M/22/165#/5'10" Snatch - 135# - 75% x 1 x 5 - 116# Clean & jerk - 195# - 75% x 1 x 5 - 145# Pause back squat triple - 145# Good morning - 65#
    Scott Pauly 10 | 2009-12-03
    Snatch - heavy single;80kg (missed 90kg) 75% of that x 1 x 5; 60kg Clean & jerk - heavy single; 100kg 75% of that x 1 x 5; 75kg Pause back squat - 115kg x 3 Good morning (straight knee) - 3 x 8; 40kg Weights felt lighter today than on Tuesday, but I didn't pr on any lift. However even though I missed the 90kg Snatch today I'm confident that I'll get it soon.
    Cory 11 | 2009-12-03
    31 yom 200lbs Sn Heavy Single 175 - 135 x 1 x 5 Cln & Jrk Heavy Single 205 - 155 x 1 x 5 Pause Back Sqt - 275 Good Mornings - 85 x 3 x 8 (25% of BS)
    Barry Weidner 12 | 2009-12-03
    Snatch HS: 80kg C&J HS: 100kg BS: 114kg GM: 23kg Feeling the volume from the week. Good stuff!
    Leon R 13 | 2009-12-03
    I'm a day behind one the wod and i'm also getting done what I can for now until i'm 100%. Doing PC&J today at 75% I used a little over 75% of my 1rm PC&J 72.5k, should it have been of 95k and therefore 75% of my C&J? Cheers
    Greg Everett 14 | 2009-12-03
    Leon - % for power stuff is of you 1RM power lift unless otherwise noted.
    Leon R 15 | 2009-12-03
    Thanks Greg
    JCW 16 | 2009-12-03
    M/5'11"/170 snatch heavy single- 195 lbs 75%- 145 clean and jerk heavy single- 245 lbs 75% 185 back squat- 265 lbs. much less weight than normal triple with the 3 sec pause at bottom good morning- 75 lbs pr on snatch is 200. keep going for 205 and just miss it by a hair. pr on C+J is 250 and just missed 255 today. should've had it. Next time!
    Brian Reckdenwald 17 | 2009-12-03
    Snatch - heavy single; 75% of that x 1 x 5 185 -> 140 x 1 x 5 Clean & jerk - heavy single; 75% of that x 1 x 5 235 -> 185 x 1 x 5 Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing 315 - legit pauses, but there was a little too much hamstring involved coming up Good morning (straight knee) - 3 x 8 95-95-95
    Ryan L 18 | 2009-12-03
    M/25/5'11"/195 This is my first Oly cycle still learning the movements but today was a good day actually got my first snatch with decent form it felt great! Thanks Greg for all the videos great resource for people teaching themselves the movements Snatch - Heavy 60kg, 1 x 5 45 kg Clean - (I can't do a clean and jerk yet with correct form not enough flexibility in my wrist I catch with my fingertips but working on it) Heavy 60 kg, got 80 kg but it was ugly looked like power clean with a front squat, 1 x 5 w/ 60kg Back Squat - 110 kg, failed with 120 kg was close though I've never done "real" squats aka oly squats like Greg said in one of the articles but was surprised at how good they actually feel and holding at the bottom is very good training for feeling out the posterior chain you can really focus on tightening and getting ready for coming up. No good mornings i'm doing this cycle in conjunction with Crossfit endurance and some Crossfit Football WOD's so today was technically my rest day
    Anel 19 | 2009-12-03
    Happy bday steve!
    jordan 20 | 2009-12-03
    Sn Heavy Single 72lb - 57lb x 1 x 5 C&J Heavy Single 102lb - 77lb x 1 x 5 Pause Back Sqt - 102lb Good Mornings - 27lb x 3 x 8
    John B 21 | 2009-12-03
    Sn-HS 115# - 85#x1x5 C&J-HS 165# - 125#x1x5 PBS - Worked up to 155# GM - 65#x3x4
    Ian Carver 22 | 2009-12-03
    Snatch - Heavy Single - 185 Lbs (92% 1RM) 75%X1X5 = 140 C&J - Heavy Single - 230 Lbs (92% 1RM) 75%x1x5 = 175 Back Squat triple-3s. hold 225, 245, 265, -275- Mechanics were smooth this eve. Felt good.
    Erik Reckdenwald 23 | 2009-12-04
    Sn Heavy Single 165# -> 125# x 1 x 5 (just missed 170# twice) Cln & Jrk Heavy Single 215# -> 165# x 1 x 5 (missed 225# on jerk) Pause Back Sqt - 255# Good Mornings - 65# x 8 x 3 (20% of BS)
    Gene 24 | 2009-12-04
    Missed yesterday due to staying out so late wednesday night, so I did it this am. In lbs: Snatch 45-75-75-95-115-125-135-140 failed to get under bar C&J 100-135-135-155-165 5 singles at 135 Pause BS (First time doing this) 45-95-135-155-175-195 My regular BS PR is only 250, is the above lift about right considering the pause? Straight Leg Good Morning 3 x 8 @ 45 I was a bit unsure of these, the demo video showed bent knees only. I just pushed my hips back, let my back round (it said so in the description), and felt it all in my hamstrings...
    Gordo 25 | 2009-12-04
    Snatch HS 64kg (PR) 50x1x5 C&J HS 80kg 60x1x5 Pause Front Squat up to 55kg SLGMs 25kg Think I shot my load on the snatch - the bar was moving very well during the warm-up sets and decided to have a go. By the time I got to the C&J, the warmups felt very heavy, even though they were well below previous training loads.
    Leon R 26 | 2009-12-04
    After a good thorough warm-up and stretch I found that I was able to get into a decent squat without too many issues so... 27/M/89k Snatch 85k 63.86k 135lb+2.5k x1x5 Clean and Jerk 110k 85kx1x5 Paused Back Squat 120k Overall pretty happy, didn't want to push my luck too much. Snatch PB is 96k which I managed to hit after some quality coaching from coach B, Sage, Casey and Natalie at the Oly cert in Scotland earlier this year. I feel a long way off from that now but hopefully my time here will help to get things back on track.
    LK 27 | 2009-12-06
    Took a rest day yesterday as the temp was still below freezing where my weights are set up. 12/06/09 SN: 70lbs, 55x1x5 C&J: 85lbs, 65x1x5 BSQ (w/3sec pause): 85lbs x3, 95x3, 105x3, 110x3 GM: 35lbs I realize that I always do power snatches because I cannot quickly stablize myself with more than 50lbs overhead and at the bottom of a squat (weakness and lack of confidence). Should I consider that my snatch single weight or should I base my % on the power SN number?
    tim D 28 | 2009-12-11
    sn- 120#, 95x3x1, 100x2x1 skipped c+j today, short on time sqt- up to 190#s weighted back ext at 10#s x30 instead of GMs
    EricB in IL 29 | 2009-12-17
    All weights in pounds Sn - HS: 165 (5lb PR!), 125x1x3 CJ - HS: 185 (205 failed on jerk), 145x1x5 Back Squat - Heavy Triple w/ 3 sec pause at bottom - 225 Good mornings - 75 Shoulders feel pretty fatigued. Glad to have a rest day tomorrow. Stoked about snatch PR. Phil 4:13
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