4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE" />

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Steve dips
Tuesday January 12 2010

  • Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
  • Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE


Questions? Get answers here or post in comments.
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20 Comments
Scott Pauly 1 | 2010-01-11
Hey Greg, So the workout is: * Snatch - (65% x 2, 70% x 2, 75% x 1) x 3 * Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3 Because Of the way it is written we are to: snatch 65% x2x3, 70%x2 x3 and 75% x1x3 and the same for C&J? Thanks in advance
Greg Everett 2 | 2010-01-11
Scott - Do 65% x 2, 70% x 2, 75% x 1, and then repeat that series 2 more times.
Mark Anderson 3 | 2010-01-12
Im new to olympic lifting and was curious about the percentage and what it is a percentage of? I just need a little guidence on how to do all these exercises to be honest with you and a good way to track my progress. If you could help me out that would be great.
Kimi Kanda 4 | 2010-01-12
warmup: 10 min elliptical;5 min bike;5 min row; asst pullups & dips, back exts, box squats, quad machine, situps, pushups snatch: 20/25/30kg c&j: 25/30/35kg metcon later today?
Brian Reckdenwald 5 | 2010-01-12
Mr. Anderson, Check out the "info" link above today's workout and read through that page. It should answer just about every question you've got. The "exercises" link at the very top of the page will show you the various movements as well.
Neil Scholtz 6 | 2010-01-12
M/25/76kg/178cm Sn 55kg, 60kg, 65kg Cln & Jrk 72kg, 77kg, 83kg Metcon: 4:32 Used 2 x 12.5kg dumbbells. Don't have a MS max, so guessed a bit.
Roman 7 | 2010-01-12
DANG! Watch out Quinton "Rampage" Jackson!
Cory 8 | 2010-01-12
Greg, Can I use a single dumbbell for the metcon at 50% of my MS? thanks
Greg Everett 9 | 2010-01-12
Cory -Not really. If for some reason you can only use one dumbbell, get one that's about 25% of your 1rm MS and do 1 arm at a time.
Cory 10 | 2010-01-12
Greg- After doing to work out today the question seems a little silly. I don't see a way with that weight that I would have been able to lift that weight with one arm in that part of a work out. Snatch - (115 x 2, 125 x 2, 135 x 1) x 3 Clean & jerk - (145 x 2, 155 x 2, 165 x 1) x 3 4 sets; no rest: 6 DB muscle snatch (from below knees) - combined weight 90 6 box jumps 12 KTE Almost killed me! Thanks
Mike Maruffi 11 | 2010-01-12
Snatch - (61 x 2, 65 x 2, 70 x 1) x 3 Clean and jerk (75 x 2, 80 x 2, 86 x 2) x 3 Used combined weight of 60lbs for DB muscle snatch Cory, should have been 50% of your max muscle snatch, not your snatch.
Johnny Davis 12 | 2010-01-12
Set PR's Saturday and did ok yesterday but really beat down today. Is it just me?
Daniel 13 | 2010-01-12
Snatch (2x61kg, 2x70kg, 1x75kg)x3 C&J (2x73kg, 2x84kg, 1x91kg)x3 I too felt beat down, especially the shoulders and arms, jerks hurt!
Scott Pauly 14 | 2010-01-12
43/m/200lbs Snatch(60kg x2,65kg x2,70kg x1)x3 Clean and Jerk(71.5kg x2,77kg x2, 82.5kg x1)x3
Rice Owls Catalysts 15 | 2010-01-12
C: Sn:130,140,150 C&J: 150,160,170 BG: Sn: 85,90,95 C&J: 110, 115, 125 WOD: C: 35# dbs/32" box/12 K2E: 7:15 BG: 1 35# DB/24" box/12 GHD
Brian Reckdenwald 16 | 2010-01-12
Snatch - (65% x 2, 70% x 2, 75% x 1) x 3 (135 lbs x 2; 140 x 2; 150 x 1) x 3 Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3 (165 lbs x 2; 175 x 2; 190 x 1) x 3 4 sets; no rest: 6 DB muscle snatch (from below knees) - 35 lb DBs 6 box jumps 12 KTE Time - 9:38
Kyle Pichie 17 | 2010-01-12
Weight in Pounds Snatch - (120 x 2, 130 x 2, 140 x 1) x 3 Clean & jerk - (145 x 2, 160 x 2, 170 x 1) x 3 4 sets; no rest: 6 DB muscle snatch (from below knees) - combined weight 50lbs 6 box jumps (36inch) 12 KTE Time-6:32mins
TeddyB_SC 18 | 2010-01-12
Time constraints today so B. Sqt only 131 2/2
Leslie P 19 | 2010-01-12
numbers were a bit off. 75, 85, 95. Snatches felt so good that I did an extra set at 105. Tried something new with the intercostals- taped my rib cage. Not exactly what was recommended, but it helped a lot. Subbed the metcon- 15-12-9 OHS 60# and 28" box jumps. 6:41.
Robb Wolf 20 | 2010-01-13
That just has "Rampage Jackson" written all over it.
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