3 sets; no rest:
8 push press - 50%
15 Hanging leg raise" />

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Kara prep
Wednesday June 2 2010

  • Snatch - 65% x 2 x 4
  • CJ - 65% x 2 x 4 (double only your weaker lift)
3 sets; no rest:
8 push press - 50%
15 Hanging leg raise


Questions? Get answers here or post in comments.
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10 Comments
ED 1 | 2010-06-02
Quick question for the more educated around here. I have some shoulder troubles--specifically some kind of protrusion on a bone that snags the surrounding musculature when doing overhead/pressing activities. My options are: (1) surgery or (2) limit overhead/pressing activities to limit pain and weakness. Having recently gotten into weightlifting, I have found it aggravated pretty badly. But I have also been doing snatch/jerk movements 3+ times per week. My question is this--would it be possible to progress in my lifting when only doing overhead/pressing movements 1-2 times per week? By this, I mean that I feel right now like I could handle at most 1 day with snatches and 1 day with jerks/presses. If this is possible, what would programming look like for a 3-4 day per week program? Any help/links/etc. you can give would be very much appreciated. Thanks!
JHo 2 | 2010-06-02
Snatch 60k x2x4 C & J 71k x2x5 Took a slightly longer rest between sets today. That helped with speed on second pull I think. Did an extra sets of clean ad jerks to work on transition to jerk out of front squat and foot placement on jerk. Nasty Girls with 65k 7:24.
Greg Everett 3 | 2010-06-02
Ed -Definitely something to take up with a sharp PT/Chiro/Doc and a good local coach if at all possible. Generally I discourage doing things that cause sharp bone bone protrusions to tear at surrounding musculature...But you can work around it day to day - Start with an appropriate program for you and modify it to reduce the number of OH days as needed. You can drop exercises altogether, or replace them. For example, instead of jerks for a second day, maybe it doesn't hurt to do jerk supports, jerk recoveries, jerk springs, etc so you're able to work jerk-related qualities without actually doing the part of the jerk that aggravates the problem.
Nick L. 4 | 2010-06-02
Snatch - 65% x 2 x 4 95# x 2 x 4 (double) CJ - 65% x 2 x 4 115# x 2 x 4 3 sets; no rest: 8 push press - 50% (95) 15 Hanging leg raise
Erik Reckdenwald 5 | 2010-06-04
Snatch - 65% x 2 x 4 125# x 2 x 4 CJ - 65% x 2 x 4 (double only your weaker lift) 165# x 2 x 4 (double jerk) 3 sets; no rest: 8 push press - 50%, used 105# 15 Hanging leg raise
Björn Uddenfeldt 6 | 2010-06-06
Snatch: 42.5 kg CJ:57.5 kg (x2 jerk) + Metcon: PP 50 kg, 2:45 min
Ken 7 | 2011-11-15
What is my by (double only your weaker lift)?
Greg Everett 8 | 2011-11-15
Ken - If your clean is weaker than your jerk, do 2 cleans + 1 jerk for each set; if your jerk is weaker than your clean, do 1 clean + 2 jerks for each set.
April 9 | 2014-10-07
CJ - 65% x 2 x 4 if my clean is weaker than my jerk, Does this mean Clean + Jerk - 65% x 2+1 x 4 sets? 2 clean and 1 jerk? thanks greg!
Steve Pan 10 | 2014-10-09
If your clean is weaker than you will do 2 cleans and 1 jerk.
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