4 sets:
A1. GHR x 12
A2. Dips x 10

Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat." />

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Jocelyn snatch
Thursday March 4 2010

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
4 sets:
A1. GHR x 12
A2. Dips x 10

Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat.


Questions? Get answers here or post in comments.
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4 Comments
Nathan 1 | 2010-03-04
To Greg, Thanks for making these resources available online. I started following C.A. programming six weeks ago, and I have already moved my snatch from 95 to 125 lb, and my CJ from 180 to 200, with much cleaner form. Don't know how much longer I can keep up the beginners gains, but I'm loving it!
Dave 2 | 2010-03-04
Greg, Where are you guys at in your programming, as in when are you starting a new 10 wk/16 wk program?
Brian Reckdenwald 3 | 2010-03-04
Snatch - max 205 lbs Clean & jerk - max 260 PR! Front squat - max 305 PR! 4 sets: A1. GHR x 12 A2. Dips x 10 I've been chilling in a little place I like to call PRville all week. It feels good.
jason gusic 4 | 2010-03-04
snatch at 165... learnin myself some split snatch, hurt my self pretty bad with the squat snatch a while back... still up 5# clean and jerk 255 squats are off for me... stopped front squats at 240 good momentum goin on this cycle!!! thanks greg
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