3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups" />

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Steve snatch balance
Tuesday January 26 2010

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 80% x 5 x 5
3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups


Questions? Get answers here or post in comments.
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20 Comments
Sam McGowan 1 | 2010-01-25
Snatch-135#x1x5 C&J-175#x1x5 Squat-215#x5x5 No time for conditioning today.
Shirley Q. Liquor 2 | 2010-01-25
That Sterve Pan is scurry strong. Just thought I'd let ya'll know befurr I run off ta the sto' to grab mah turrletries.
DW 3 | 2010-01-25
Iway inkthay Olympicway iftslay uleray
Shirley Q. Liquor 4 | 2010-01-25
OOOOOOOOOOOOOOOH LAWD, child.
Gordo 5 | 2010-01-26
Snatch 53kg C&J 74kg Back Squat 94kg 3 rounds, no rest 15 kb swings 24kg 15 pull-ups 4:17
Robert Prieto 6 | 2010-01-26
hey greg why wide stance feet straight forward? Just would like to know because i have been training hard style when it comes to kb's.
Neil Scholtz 7 | 2010-01-26
M/25/76kg/178cm Sn 68kg Cln & jrk 88kg Bck Sqt 130kg Conditioning: 45 Double Unders 45 Sit Ups 200m Run 30 Double Unders 30 Push Ups 200m Run 15 Double Unders 15 Pull Ups 200m Run 4:46
EFS 8 | 2010-01-26
165 # power snatch 1x5 - learning the oly's - form not good so doing power snatches Power clean/front squat and jerk - 1x5 205# - working on getting under the bar - does not come easy to an old power lifter/rugby player with stiff joints! Back squat - 5x5 385# - switched to high bar style conditioning - 3 sets of pull ups - dips - 300 meter row. Couldn't remember the actual conditioning workout for the day - one too many shots to the head in rugby I guess! Cool workouts - thanks for the effort - I love the videos showing the exercises! Peace EFS
Mike Maruffi 9 | 2010-01-26
Snatch - 75kg x 1 x 5 Clean & jerk - 90kg x 1 x 5 Back squat - 152kg x 5 x 4 Conditioning - 5:24
Derrick 10 | 2010-01-26
New, so wondering...(lbs) x 1 x 5 is 5 sets of 1? Just making sure.
Jordan Atwell 11 | 2010-01-26
Snatch- 84kg Clean & Jerk- 115kg Back Squat- 166kg WOD- 6:18 w/2pood
Greg Everett 12 | 2010-01-26
Robert - Just to get that outer hamstring a bit more - some variety.
Greg Everett 13 | 2010-01-26
Derrick - Yes, 5 sets of 1 rep.
ethan 14 | 2010-01-26
snatch-115 couldn't get the lift to give me anything to get under on 125. i probably was curling the bar more than rowing it. need to work on my snatch. C&J-150 squat-205 WOD-8:20 with 55 lb dumbbell. second day back after a pretty long break.
aimee 15 | 2010-01-26
Derrick- check the info link next to the WOD for all information relating notations, etc.
scott pauly 16 | 2010-01-26
44/yom/205 Snatch 75kg x1x5 clean and jerk 95 x1x5 back squat 130kg x5x5 15 kb swings 2 pood 15 kipping pull-ups 5:36
Rice Owls Catalysts 17 | 2010-01-26
Snatch: 110 C&J: 140 BS: 180 WOD: 55lb DB swing, 15 butterfly pullups C:5:15 BG:8:06
Brian Reckdenwald 18 | 2010-01-26
Snatch - 80% x 1 x 5 160 x 1 x 5 Clean & jerk - 80% x 1 x 5 200 x 1 x 5 Back squat - 80% x 5 x 5 280 x 5 x 5 3 sets; no rest: 15 KB swings (wide stance, feet straight forward) - 1.5 pood 15 kipping pull-ups Time - 5:36
Björn Uddenfeldt 19 | 2010-01-27
Snatch: 52.5 kg C&J: 70 kg FS 1RM: 110 kg BP: 100.5 kg, pb DL 1RM: 180 kg + 3 sets; no rest: 15 KB swings (russian), 32 kg 15 kipping pull-ups Time: 3:25 min Doing some max tests in my firefighter-training so I skipped BS for frontsquats and deadlifts with benchpress in between. Really close to 120 in FS and 190 in DL.
Matt M 20 | 2011-07-12
Snatch 170 lbs Clean and Jerk 200 lbs Back Squat 240 KB 2pd Pull Ups butterfly 3:31 1 hr rest :45 hill sprint
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