1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Reverse hyperextensions - 3 x 25
  • 4 rounds:
    30 sec double-unders
    30 sec push-up + 2 kick-up" />

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    Jocelyn clean
    Saturday December 12 2009

    • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Back squat - heavy single; 85% of that x 2 x 2
    • Reverse hyperextensions - 3 x 25
    4 rounds:
    30 sec double-unders
    30 sec push-up + 2 kick-up
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    13 Comments
    Neil Scholtz 1 | 2009-12-12
    M/25/76kg/178cm Sn Heavy Single 80kg - 65kg x 1 x 3 Cln & Jrk Heavy Single 100kg - 85kg x 1 x 3 Back Squat Heavy Single 155kg - 130kg x 2 x 2 Didn't get round to the workout yesterday. Today wasn't my best day either. Felt like I had no power with the O-lifts, but had the strength with the back squat (my PR is 160kg). Maybe just a stressful week this week.
    Mike Maruffi 2 | 2009-12-12
    M/28/100kg Snatch - 93kg (PR), 75kg x 1 x 3 Clean and jerk - 111kg, 90kg x 1 x 3 Back Squat - 165kg, 140kg x 2 x 2 Reverse hyperext unweighted Metcon: 1: 42, 30 2: 21, 23 3: 31, 18 4: 16, 16
    Kyle Pichie 3 | 2009-12-12
    M/22/165# Snatch - 170#(PR by 15#)-Drop Set-135# 1x3 Clean and jerk - 215#(PR by 5#)-Drop Set-175# 1 x 3 Back Squat - 255#(PR by 30#),-Drop Set- 215# x 2 x 2 Metcon: Not 100% sure of the numbers 1: 30, 25 2: 18, 18 3: 18, 14 4: 20, 12-15?
    MLC 4 | 2009-12-12
    F/30/155 Finally got my adidas lifting shoes, what a difference good shoes makes! Snatch - 90#, 1x3 @ 75# C & J - 145#, 1x3 @ 115# (jerk is def limiting factor) BS - 215# (15* PR!!) Didn't do 2x2 as back was iffy after the 1RM BS. Hips came up to fast but I was damned and determined to get that lift. Reverse Hyper unweighted Didn't record #'s for MetCon.
    Barry Weidner 5 | 2009-12-12
    Snatch HS: 180# C&J: 230# BS: 275# Metcon later
    Rice Owls Catalysts 6 | 2009-12-12
    Snatch: C: 145,115X3 BG: 95,80X3 C&J: C: 205,165X3 BG: 145,115X3 BS: C: 325, 280 2X2 BG: 205, 175 2X2 Reverse Hypers: we don't have an appropriate place! SKIP. Met-con: C: got something like 50 DU and 50 pushups total First day on the performance menu - loved it - BG's shoulders are going to take a while to get used to this, and it was way longer than we're used to being in the gym but a good change. Thanks greg.
    Gene 7 | 2009-12-12
    I checked the exercises page and even googled it, but no luck. What is a kick-up?
    Cory 8 | 2009-12-12
    I'm coming down with a pretty nasty cold so my numbers where off today...to say the least I did lift and do a portion of the met con.
    Greg Everett 9 | 2009-12-12
    Gene - Do a push-up, jump the feet up to the hands, then back to the push-up position; repeat this one more time; do another push-up.
    Scott Pauly 10 | 2009-12-12
    Snatch; Heavy Single 85kg 1x3@ 67.5kg Clean and Jerk Heavy Single 110kg(pr) 1x3@ 87.5kg Back Squat 120kg 2x2 Hit all goals for the week, with one Pr on top of it all.
    Gene 11 | 2009-12-13
    In lbs: Snatch 75-75-95f-95-115-125-135-140f-140f 3 singles @ 105 Clean & Jerk 125-135-135-165-175(clean, fail on jerk) 3 singles @ 135 Back Squat 125-185-205-225-245 2x2 @ 205 Reverse hyper 3x25 My back was on fire! DNF DU/PU+KU
    Jordan 12 | 2009-12-13
    Snatch; Heavy Single 77lb 1x3@ 62lb Clean and Jerk Heavy Single 107lb 1x3@ 87lb i was not feeling very well so i stopped after the oly lifts.
    LK 13 | 2009-12-14
    done on Dec. 13 51F/125/64" SN: 70#, 55x1x33 C&J: 85#, 70x1x33 BSQ: 135#, 115x2x2 Did Metcon
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