Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats." />

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Aimee and Jolie
Saturday January 9 2010

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats.


Questions? Get answers here or post in comments.
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11 Comments
Alexander Miezin 1 | 2010-01-09
Greg, Got the book in the mail two days ago.. Now, if I were to be getting into Pro Wrestling, and have been lifting for 3 years bodybuilding style, would you recommend starting with the Beginner,Intermediate, or Strength and Power Development programs in the book? Thanks a ton man you have really changed my outlook on training and renewed my spirit.
JCW 2 | 2010-01-09
M/5'11/170 snatch- 210 lbs pr c+j- 260 lbs 270- got the clean which is a pr but missed the jerk back squat- ass 2 ankles- 298 taking my squats as deep as I can has helped my clean, even though its a lot less weight that i can squat just below parallel. felt strong driving out of the bottom of the clean today.
Brian Reckdenwald 3 | 2010-01-09
Snatch - max for day 185 lbs Clean & jerk - max for day 235 Back squat - max for day 325
Scott Pauly 4 | 2010-01-09
43/yom/200lbs Greg I'm wrecked today should I lower weights or 86 the w.o.d altogether? Scott
Gene 5 | 2010-01-09
Went to Mike's Gym today (1 1/2 hour drive) and worked out. He made us flip a tire, jump in and out, and do 8 count burpee, all the way up his driveway. Then 3 rounds of: 10 presses, 15 squats, 25 ball slams, 15 lat pulls, and 30 situps. While recovering, I watched lifters snatch and clean and jerk amazing amounts of weight! Coach B talked a lot about speed through the middle. When there was room I laced up and moved some weight. Snatch (max for day) 149# PR Coach B's coaching point was patience up to the "pockets" and staying over the bar. He said to stop there, otherwise I would have tried for more. Clean & jerk (max for day) 198# PR Coach B didn't get to see me CJ, but I'll take the PR! No time for back squats.
Sam McGowan 6 | 2010-01-09
33/178# Sn - 160# (ties PR), got it on third attempt C&J - 195# (PR is 215), missed 205 x f,f,f pretty tired Squat - 265# (new PR, +10lbs), then 225#x10
Kyle Pichie 7 | 2010-01-09
Snatch - max for day 175 Clean & jerk - max for day 225 Back squat - max for day 275
Mike Maruffi 8 | 2010-01-09
Snatch - 93kg Clean & jerk - 111kg Both previous PR's, but form was much better and these felt much easier...ran out of time for squats.
Gordo 9 | 2010-01-10
Finally back in my garage after new heater arrived. Snatch 65kg (PR) Missed 67 twice which probably lead to C&J 85kg (6kg short of current PR) Front Squat (couldn't remember if it was front or back today) 100kg
Cory 10 | 2010-01-10
Snatch - max for day 165(180 max) Clean & jerk - max for day 215(225 max) Back squat - max for day 315(365 max)
Brent 11 | 2010-01-16
Snatch - 217 PR by 7 Clean & jerk - 245 tie PR still need serious work Snatch has come a long way but now I need to put more wt on the C&J Back squat up to 350 (355 PR)
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