4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.

Week 1" />

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Jocelyn back squat
Monday January 25 2010

  • 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
  • 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest
  • Jerk dip squats with bands - 90% (of jerk) x 5 x 2
4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.

Week 1


Questions? Get answers here or post in comments.
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22 Comments
Andrew Makely 1 | 2010-01-24
Hey Greg, I don't have a GHD yet, so are situps on a very step slant board the best substitute? If not what should I do. Thanks!
Greg Everett 2 | 2010-01-24
Andrew -Try to find something round that you can lie over (like a swiss ball or the like) and anchor your feet - that will be the closest thing. Otherwise, a slant board will be ok.
Aimee 3 | 2010-01-24
Whoo for Jocelyn's 120 BS! an 11kg PR!
Andreas from Sweden 4 | 2010-01-24
Greg, bet you've got this question a bunch of times before. But I'm not sure were to look for the answer. Do you have a onlineprogram for oly lifting only? Thank you anyway.
Andreas from Sweden 5 | 2010-01-24
Nevermind. Guess I will buy your book. Do you ship to Europe?
Sam McGowan 6 | 2010-01-24
Started early (Sunday) since I'm traveling at the end of the week 3-pos Sn: 110lbs x 5 sets 2xPJ+J: 140lbs x 5 sets Jerk Dip Squat: 225lbs x5x2 BJ + GHD: 36", 42", 42" for jumps, situps with 25# KB, switched hands at 5 reps
Paul Manfre 7 | 2010-01-24
I'm going to start this program tomorrow. Please explain the A1 and A2 and the 2020?
Collin 8 | 2010-01-24
Paul, click on the "info" link above the current day's workout. It will clear up any uncertainty you may have as to programming lingo and conventions.
scott pauly 9 | 2010-01-25
44/m/205lbs 3 position snatch 61kg x5; 1min rest 2 power jerk+split jerk 75kg x5; i min rest jerk dip squat 105kg x5x2 3 sets of ghb situpsx15
Neil Scholtz 10 | 2010-01-25
M/25/76kg/178cm 3 Pos Sn 55kg x 5, 1min rest 2 pwr jrk + spl jrk 72kg x 5, 1min rest Jrk dip sqt 100kg x 5 x 2 I'm back after taking last week off. Just needed a break. Looking forward to the new cycle.
Brent 11 | 2010-01-25
Hey Greg, I have my first Oly meet coming up in two weeks. Can you point me towards the pre-comp programming you'd recommend? Thanks.
Jocelyn 12 | 2010-01-25
Thanks for making me better coach Aimee:)
Greg Everett 13 | 2010-01-25
Andreas - Yes, we ship to Europe.
Greg Everett 14 | 2010-01-25
Brent - On the Saturday before the week (week out) work up to the sn/cj weights you plan to open with for 1 rep each. Then do a back squat to 90% or so x 1. Mon sn/cj 85% x 1; tue sn/cj 80% x 1 x 2 and fs med fast single; wed sn/cj 75% x 1 x 3-4; thur 70% x 1 x 3-5; fri rest/bar work; sat meet.
Mike Maruffi 15 | 2010-01-25
3-position snatch - 61kg x 5 sets 2 power jerk + 1 split jerk - 84kg x 5 sets Jerk dip squats - 115kg x 5 x 2 (no bands)
Rice Owls Catalysts 16 | 2010-01-25
3PS: 90# J: 115# JDS: 150# WOD: 36# box, K2E for me: 3:15, GHD for BG:4:45 Still coming off of lumbar injury so just did BG's weights today. Wish I had a microphone for my lower back when I did the K2Es, snap crackle POP.
Matt Foreman 17 | 2010-01-25
That's a badass picture.
Brian Reckdenwald 18 | 2010-01-25
3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest 130 lbs x 5 sets 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest 165 x 5 sets Jerk dip squats with bands - 90% (of jerk) x 5 x 2 225 x 5 x2 4 sets: A1. Box jump x 3 - 37.5" box; no rest A2. GHB sit-up x 10; 2020; 1 min rest
Gordo 19 | 2010-01-25
3 pos Snatch 43kg Jerk complex 60 kg Jerk dip squats 83kg (no bands, though) 3 Box jumps to 40" box 10 GHD situps per scheme
grambo 20 | 2010-01-25
120kg back squat, that is no joke. There are many men (inside CrossFit and out) that would dream of that. Nice strength.
kecks 21 | 2010-01-25
A deep high bar back squat, not some 90 degree low bar Isquatwithmyback stuff... =)
Matt M. 22 | 2011-07-11
3pos 135 lbs jerks 165 lbs jerk squats 205 lbs + green bands A1. 42'' A2. as written http://vimeo.com/26296243
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