3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - 50% BW" />

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Rex and Ray box jump
Tuesday January 5 2010

  • Muscle snatch - 40% x 3 x 3
  • Clean & jerk - 70% x 2 x 5
3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - 50% BW
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21 Comments
Kimi Kanda 1 | 2010-01-05
stuffed today. neil taught me technique. warmup 10 min elliptical; 1000 m row. MS: 20kg bar x3x3 C&J: 20kg bar x2x5 metcon: we're keeping my metcons short & sweet for a while. 3 rounds: DB stepups (7.5kg DBs) x5 per leg 5 burpees 5 pushpresses
Kimi Kanda 2 | 2010-01-05
oops-we used the ladies bar today- 15kg.
Neil Scholtz 3 | 2010-01-05
M/25/76kg/178cm MS 35kg x 3 x 3 Cln & Jrk 77kg x 2 x 5 No time for metcon today.
Scott Francis 4 | 2010-01-05
Just curious, what's a prowler sprint? Couldn't find it in the exercise description & video section. Thanks.
Scott Pauly 5 | 2010-01-05
43/m/200lbs Muscle snatch - 40kg x 3 x 3 Clean & jerk - 80kg x 2 x 5 3 sets; no rest: 6 1-arm DB power snatch 50lb DB(per side) 6 weighted pull-ups: 16kg, 20kg, 24kg Greg what gives? Clean and Jerks felt like a ton, I kept the weight there but reduced the volume, also is the Prowler worth the investment?
Greg Everett 6 | 2010-01-05
Scott - You're nearing the end of a heavy training cycle - you're tired.Prowler is worth it in my opinion. You can get the econ prowler from elite fts for a good price. no need to get the uber model.
Greg Everett 7 | 2010-01-05
Scott F - Prowler is a three-runner sled that you can push while sprinting. You can sub sled drags at a quick clip or if you have neither, you can sprint unladen.
Scott Francis 8 | 2010-01-05
Copy. Thanks.
Ian Carver 9 | 2010-01-05
I have the cold from hell....slowly recovering... Muscle Snatch 95Lbs x3x3 Clean & Jerk 185Lbs x2x5
Alexander Miezin 10 | 2010-01-05
Hey Greg, do you have any suggestions for a beginner olympic lifting program? I've been lifting weights for about 3-4 years now more bodybuilding style and have jumped onto this site and been doing the WOD's for about a month or so and am starting to get burned out a bit. I made the switch because I am getting into Pro WRestling soon and thought this would be the best way to do .
Greg Everett 11 | 2010-01-05
Alexander - There is a beginner program in my book, or you can check out the basic template on mikesgym.org for another good beginner training program.
Alexander Miezin 12 | 2010-01-05
Greg, Thanks a lot for responding, especially so fast. I am gonna finish up this training cycle then do that program most likely. I ordered your book a week or so ago and am awaiting snail mail to deliver it . Can't wait to start reading!
TeddyB_SC 13 | 2010-01-05
Muscle Sn - 40 - 3 x 3 (did 40 instead of 34 cause the 5k bumpers were in use) Cl & Jk - 75 - 2 x 5
John B 14 | 2010-01-05
Muscle Sn - 65#x3x3 C&J - 120#x2x5 MetCon: 3 sets 6 1-arm KB snatch 35# 100m sprint x 2
Brian Reckdenwald 15 | 2010-01-05
Muscle snatch - 40% x 3 x 3 85 lbs x 3 x 3 Clean & jerk - 70% x 2 x 5 175 x 2 x 5 3 sets; no rest: 6 1-arm DB power snatch (per side) - 45 lbs db 50 m prowler sprint - 50% BW Had to sub 10 tire flips (a 200-250 lb tire) for each prowler sprint Time - 5:30
Jake Rubash 16 | 2010-01-05
Greg, quick question regarding my technique on the snatch, specifically the double knee bend/ scoop portion. My legs seem to completely straighten and the rebend doesn't occur until just before i extend my hips. This creates a separation between the bar and my thighs. This video sort of illustrates my problem: http://www.youtube.com/watch?v=WtBdPJypsBI (WFS) Any input and advice would be greatly appreciated. Thank you in advance, Jake
Gene 17 | 2010-01-06
Muscle snatch - 40% 145=60# x 3 x 3 Clean & jerk - 70% 190=135# x 2 x 5 extra strength work: Deadlift 235# x5x5
JCW 18 | 2010-01-06
muscle snatch- 85 lbs clean and jerk- 185 lbs
Sam McGowan 19 | 2010-01-06
Msl Sn -- 70# x3x3 C&J -- 155# x2x5 all weights in pounds
Gordo 20 | 2010-01-06
Actually did this yesterday, just getting around to posting Muscle snatch 65lbx3x3 C&J 145lbx2x5 3 sets no rest 6 45lb db power snatch per side 50 double unders 4:43
Greg Everett 21 | 2010-01-07
Jake - That's when the rebend should occur - it's a result of you extending your hips. The problem is just that you push your knees back to much too soon and straighten them too much. You have to keep your chest up as you extend the knees in the first pull and try to keep your back angle about the same until the bar hits about mid-thigh and you fire off that second pull. At mid-thigh, your shins should be about vertical, but your knees should still be slightly bent - they should never extend completely until the end of the second pull. along with the hips.
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