3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest" />

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Jocelyn snatch
Wednesday February 10 2010

  • Power clean - 75% x 2 x 10; 1 min rest
  • Hang snatch high-pull - 70% x 3 x 4
  • Snatch balance - Max for day
3 sets:
A1. Ab wheel x 15+; 20 sec rest
A2. Side bend x 8-10; 1 min rest

Questions? Get answers here or post in comments.
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Sakura 1 | 2010-02-10
Happy Birthday, Jocelyn!
Jason 2 | 2010-02-10
Greg, I know that you strongly advocate the high bar squat, yet whenever I high bar squat heavy I invariably start rolling up on the balls of my feet or even my toes. Because of this I switched to the low bar squat where I do not have this issue. However, I know the the high bar is better for Oly lifting which is what I specialize in. Any suggestions? Btw, I'm fairly flexible so I don't thinks that's the reason.
Greg Everett 3 | 2010-02-10
Jason - That's a bit like cutting off your head because you have a headache. You may be flexible in certain respects, but if you can't sit into a full-depth Olympic squat, you undoubtedly have some kind of flexibility limitations (likely ankles if you feel your hips are flexible) - remember, flexibility is entirely position/movement-specific. So my suggestion is to stretch and starting squatting Oly style.
Brian Reckdenwald 4 | 2010-02-10
Power clean - 75% x 2 x 10; 1 min rest 200 lbs x 2 x 10 Hang snatch high-pull - 70% x 3 x 4 140 x 3 x 4 Snatch balance - Max for day 205 3 sets: A1. Ab wheel x 15+; 20 sec rest A2. Side bend x 8-10 - 90 lb DBs; 1 min rest 15,10 15,10 15, 10
Angie 5 | 2010-02-10
Is your Snatch Balance max supposed to be more than your snatch max?
Greg Everett 6 | 2010-02-10
Angie - It should be pretty close - if you practice the SB a lot, you may be able to do 5-10kg or so more than your best snatch. But some people snatch more than they SB.
TeddyB_SC 7 | 2010-02-10
P. Clean--83 H. Sn. High Pull--60 Snatch Balance--70
Eric 8 | 2010-02-11
Greg - A bit off-topic here... Been following the site's programming for a few months now. This was after doing the beginner and intermediate programs outlined in your book and DVD. Loving it all!!! My only concern is with deloading weeks; wondering if these are planned within the grand scheme of things (for the site I mean), or should we implement these as needed? I only ask because I also play basketball 2-3 times a week. If I was doing the training alone, it probably wouldn't be so much of an issue, but with ball (and I have a really hard time taking it "easy" once I step on the hardwood!!!), I feel like it might become one... Any thoughts?
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