• Kipping pull-ups - 3 x 65% of max consec reps/set
  • Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25)." />

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    Rex half moon
    Wednesday January 13 2010

    • Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
    • Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
    • Front squat - med/heavy single
    • Kipping pull-ups - 3 x 65% of max consec reps/set
    Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25).


    Questions? Get answers here or post in comments.
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    5 Comments
    Gordo 1 | 2010-01-13
    Snatch 50, 51, 52, 50x1x2 C&J 70, 72, 74, 70x1x2 Front Squat 80 Pull-ups 3x22
    Rice Owls Catalysts 2 | 2010-01-13
    C: Sn: 145,150,155,145 C&J: 175,175,180 FS: 245 PU: 3X16 BG: Sn: 100,105,110,100 C&J: 125,130,135,125 FS:165 PU:#X12
    Kyle Pichie 3 | 2010-01-13
    Snatch 145, 150, 155, 145x1x2 C&J 170, 175, 180, 170x1x2 Front Squat 205x1 Pull-ups 36, 36, 30+6
    Brian Reckdenwald 4 | 2010-01-13
    Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2 140 lbs x 1; 155 x 1; 160 x 1; 150 x 1 Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2 175 lbs x 1; 195 x 1; 200 x 1; 190 x 1 Front squat - med/heavy single 275 Kipping pull-ups - 3 x 65% of max consec reps/set 20-20-20
    TeddyB_SC 5 | 2010-01-13
    Snatch 64x1,66x1,68x1, 64x1, X2 Clean&Jk 80x1,82x1,85x1,80x1 X2 Front Squat 102 for 3 singles Was in a hurry to write down the workout and didn't see the pullups. Now that I'm typing this I see that I did the workout wrong. I did 75%,78%,80%,75% for singles for two sets.
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