1 min rest
  • Front squat - 75% x 1; focus on speed up
  • 4 rounds:
    200 m row
    15 hanging leg raises" />

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    Greg snatch deadlift
    Tuesday December 8 2009

    • Snatch balance - heavy single; 90% of that x 1; 85% x 1
    • Power clean & jerk - 75% x 1 x 10; 1 min rest
    • Front squat - 75% x 1; focus on speed up
    4 rounds:
    200 m row
    15 hanging leg raises
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    23 Comments
    Riddler 1 | 2009-12-07
    Greg,
    Missed yesterdays workout. Should I do todays or yesterdays (Monday). Thanks.
    Greg Everett 2 | 2009-12-07
    Riddler -

    Do Monday's and skip today's.
    Leon R 3 | 2009-12-08
    Hi Greg

    Could you take a look at this for me please http://vimeo.com/8042097 w/f/s . I'd usually begin my pull with the hips slightly lower and knees flared but that's still an issue for my groin.

    Thanks.
    Neil Scholtz 4 | 2009-12-08
    Sn Bal heavy single 95kg - 85kg x 1, 80kg x 1
    Pwr Cln & Jrk - 80kg x 1 x 10
    Fr Sqt - 105kg x 1

    Shoulder feeling better than yesterday. Bit of ice and heat therapy. Still slightly tender, but getting better. Hopefully get that foam roller today.
    MLC 5 | 2009-12-08
    F/30/155#

    Snatch Balance Single - 80#
    90% x 1 @ 72#
    85% x 1 @ 70#

    Power C & J - 75% x 1 x 10 @ 115#

    FS 75% x 1 @ 130

    WOD
    7.41
    Barry Weidner 6 | 2009-12-08
    Snatch Balance Single-175#
    Power C&J- 185# x 1 x 5 (cut the sets in 1/2, feeling fatigued)
    Doing a longer wod later on for CF Games Sectionals training.
    Jonathan Dinh 7 | 2009-12-08
    Hi Greg,
    I had a quick question. i have been following you guys for a while now, I did the last 12 weeks and now starting this 3 week set. When I perform the Clean and Jerks, I noticed that i am doing more of a clean + thruster to get the bar over head. should i work more on the jerk or is the thruster okay?
    Greg Everett 8 | 2009-12-08
    Jonathan -

    Jerk. No thrusters.
    John B 9 | 2009-12-08
    Did Monday's workout today

    Sn-HS 120# 95x1x3
    C -HS 165# 130x1x3
    BS-HS 215#(pr)185x2x2
    Back Ext. 30-no weight
    Ian Carver 10 | 2009-12-08
    Snatch Balance - Heavy Single - 205 Lbs
    90%=185x1
    85%=175x1

    Power Cln & Jrk
    75%=190x1x10

    Front Squat
    75%=205x1

    MetCon 10:23

    Felt out of sorts today - maybe it's the fact the gym is about 25 degrees today and I am in 3 layers...I can see my breath...WTF?! Stayed conservative on Sn.Bal, felt ok with Pwr C&J and front squats. I was fighting a ab cramps on the row in Round 3 of MetCon so it got drug out a bit.
    Shark 11 | 2009-12-08
    Snatch Balance - Heavy Single 106# +11, 89#x 1, 87# x 1
    Power Clean and Jerk - 75% ~ 115# x 1 x 6*
    Front Squat 75% ~ 164.5# x 1
    4rft
    run* 200m
    15 leg raises
    T=8:10

    1) shoulders are griping, so I lowered the reps on the C&J
    2) I don't have access to a rower and bumpers in the same place (work gym has a rower, no bumpers, Home has bumpers but no rower)
    So I ran.
    Brian Reckdenwald 12 | 2009-12-08
    Snatch balance - heavy single; 90% of that x 1; 85% x 1
    215 lbs -> 195-185

    Power clean & jerk - 75% x 1 x 10; 1 min rest
    185 x 1 x 10

    Front squat - 75% x 1; focus on speed up
    225

    4 rounds:
    200 m row
    15 hanging leg raises

    Time - 11:06
    Jordan 13 | 2009-12-08
    Snatch Balance Single - 62#; 90% x 1 @ 57#; 85% x 1 @ 52#
    Power C & J - 75% x 1 x 10 @ 82#
    FS 1 @ 87#

    WOD
    8:15






    JCW 14 | 2009-12-08
    snatch balance- 235 lbs, 210, 200
    power clean and jerk- 190 lbs
    fs- 205
    4 rounds
    200 m row
    15 T2B
    7:38
    Bin 15 | 2009-12-08
    Sn Bal - 165, 150, 145
    PC & J - 135
    FS - 185
    Gordo 16 | 2009-12-08
    Weights in pounds
    Sn Balance
    165, 155, 145
    Power clean and jerk
    150 x 1 x 10
    FS 185
    Riddler 17 | 2009-12-09
    Did yesterdays

    Snatch HS 150 lbs (all in pounds) 120 for 1 x 3
    Clean HS 220 PR. 180 x 1 x 3
    Back squat HS 290. 250 2 x 2.
    Lisa 18 | 2009-12-09
    hey Greg
    hope your well..
    Im following your work,,Im a newbie
    can you please tell me what 3020 tempo?
    tnank you for what you do..
    looking forward to one day going to train with you.
    Ben Moskowitz 19 | 2009-12-09
    @ Lisa,

    I assume Greg is using the same protocol that James Fitzgerald (OPT) describes here:
    http://optfaq.blogspot.com/

    Scroll down to #3.
    Greg Everett 20 | 2009-12-09
    Lisa/Ben -

    I use the tempo prescriptions that Charles Poliquin uses, as does James Fitzgerald. First number is eccentric; then the pause; the concentric; then pause.

    So 3020 would mean lowering the weight for 3 seconds, no pause at the bottom, and raising it for 2 seconds, no pause before beginning next rep.
    LK 21 | 2009-12-10
    51 yof/125#/64"

    (done on 12/10/09)

    SN bal: 60#, 55,50 (all needed to ride down)
    Pwr C&J: 70#
    FSQ: 90#

    WOD : 6:28
    (subbed 120m +/- run)
    Leon R 22 | 2009-12-11
    Weights in KG

    27/M/89k

    SN bal 100k
    PC&J 75k
    FS 115k

    Felt a twinge in my back at work yesterday after swivelling around in my seat but thought nothing much of it. After the FS things went tits up, my back's giving me jip. See what happens in teh morning.
    EricB in IL 23 | 2009-12-22
    All weights in pounds

    Sn Bal - 155 -> 140, 135
    PC&J - 155x1x5 (shoulder and elbow started hurting, so I stopped)
    FS - 205

    Metcon - 4:35
    All hanging leg raises unbroken except for last round: 9+6

    Phil 4:13
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