3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
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Adrian ab wheel
Wednesday December 30 2009

  • Jerk - max for day; 85% of that x 2 x 2
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
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19 Comments
Scott Pauly 1 | 2009-12-29
Hi Greg and Aimee Quick question about the Met-con. What is HLR ? Aloha
Greg Everett 2 | 2009-12-29
Hanging leg raise - you can find a demo in the exercises section
Neil Scholtz 3 | 2009-12-30
M/25/76kg/178cm Jerk - Max for day 105kg; 90kg x 2 x 2 Snatch Pull - 77kg x 3 x 3 Front Squat - 110kg x 3 x 5 Metcon: 8:58 Hanging leg raises had to bend my knees to get my toes to the bar. 20kg dumbbell with the overhead walking lunges.
Jamie Skibicki 4 | 2009-12-30
Any suggestion on the weight for the DB lunge? BW%, OHP%, etc?
Greg Everett 5 | 2009-12-30
Jamie - You'll have to feel out a weight - can't really predict much on this exercise. Something between 15-25% BW most likely, but flexibility issues primarily can really limit it.
Kyle Pichie 6 | 2009-12-30
M/22/170# Jerk - Max for day 255#; 215# x 2 x 2 Snatch Pull - 160# x 3 x 3 Front Squat - 175# x 3 x 5 Metcon: 12:38min Hanging leg raises 60# dumbbell with the overhead walking lunges Pushups chest to floor
Gordo 7 | 2009-12-30
Jerk Max for today: 205lb, 165#x2x2 Snatch pull 130#x3x3 Front Squat 175#x3x5 3 sets no (planned) rest 20 ice cream makers 20 OH walking lunge 16kg (23% BWT) - did 10 each arm 20 push-ups 8:45 Will be learning to snowboard on my rest day tomorrow...
Scott Pauly 8 | 2009-12-30
43/m/200lbs Jerk - 105kg; 90kg x 2 x 2 Snatch pull - 90kg x 3 x 3 Front squat - 90kg x 3 x 5 3 sets, no rest: 20 HLR (hanging leg raise) 20 1-arm DB overhead walking lunges 20 push-ups
Gene 9 | 2009-12-30
Jerk-155 max (pain in right wrist is making lockout difficult), 130# 2x2 Snatch pull 130# front squat 170# I'm feeling all these squats, my legs are tight and sore. I hope I'm supposed to be feeling this way. This strength training stuff is quite different from the "other program" I've been following!
Emma LeGallais 10 | 2009-12-30
F/17/118# Jerk - Max for day 115#; 95# x 2 x 2 Snatch Pull - 70# x 3 x 3 Front Squat - 95# x 3 x 5 Metcon: 11:29min Hanging leg raises 10# dumbbell with the overhead walking lunges Pushups chest to floor
Brian Reckdenwald 11 | 2009-12-30
Took a little vacation last week and part of this week, so I'm not quite on track. On Monday I'll get back on the days prescribed. Today I did Tuesday's: Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest 85 lbs-85-85 Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest 155 x 2 x 3; 175 x 2 x 2; 185 x 1 x 3 4 sets: 10 GHR (starting with hip and back extension); no rest 10 sandbag halfmoons (5/side) - 40 lbs; 30 sec rest
Sam McGowan 12 | 2009-12-30
My new son Declan was born yesterday morning so needless to say I missed yesterday. Was able to get in a quick session today, albeit on less than optimal recovery... Sort of a blend from Tues / Wed: 1) Hang Sn Hi Pull + Hang Msl Sn - 65# x(2+2)x3 2) Cln and jerk - 135# x2x3, 145# x2x2, 155# x1x3 3) Snatch Pull - 150# x3x3 4) Front Squat - 185# x5x5 Then: 3 rnds of: 20 HLR + 20 OH Lunge (45# DB) + 20 pushup untimed
Ian Carver 13 | 2009-12-30
Max. Jerk = 260 Lbs -PR- (by 5#) 85% x2x2= 220 Lbs Snatch Pulls 90% x3x3= 185 Lbs Front Squats 78% x3x5= 225 Lbs
Kimi Kanda 14 | 2009-12-31
What a kak day! Warmup: 20 min elliptical; tabata row 8 sets-750 m/4min. Push Jerk: 50kg; 45kg x1 40kg x3 Snatch Pull: 40 kg x3x3 Front Squat: 40 kg x3x1; 45 kg x3x4 Metcon: 3 sets 20 hanging crunches 20 1ADB lunges 4kg DB 20 pushups (knees)
JCW 15 | 2009-12-31
jerk- 255, 215 snatch pull- 185 fs- 210
scott craig 16 | 2009-12-31
PJ 90kg; 80kg (still having problems with biceps) SP 100kg FS 110kg no time for met-con
Alexander Miezin 17 | 2009-12-31
22 years old, 5'9, 185 lbs. Jerk: 45 lbs. x 10, 95 lbs. x 3, 111 lbs. x 1, 143 lbs. x 1 163 lbs. x 1, 173 lbs. x 1 (PR), 155 lbs. x 2,1 135 lbs. x 2 Snatch Pull: warm-up 135 lbs. x 3, working sets: 205 lbs. x 3,3,3 Front Squat: still working at these, 45 lbs. x 10 135 lbs. x 5 working sets: 165 lbs. x 5,5,5 Hanging leg raises 20,20,20 1 arm DB Overhead lunge: 35 lbs. push-ups: 20,20,20
TeddyB_SC 18 | 2009-12-31
Rack Jk 97(pressout) then 83 Sn Pull 77 F Sqt 95
LK 19 | 2010-01-03
51f/125/64" Done 01/03/10 JK: M.E. 90#, 75x2x2 SN pull: 65# FSQ: 95# 3sets 20xHLR, 20xLNG w/15#KB, 20xPU
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