3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)" />

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Steve back extension
Thursday June 3 2010

  • Snatch high-pull - 70% (of snatch) x 5 x 5
  • Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3
  • Back squat - 80% x 2 x 6
3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)
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jason gusic 1 | 2010-06-03
sooooo go to crossfit.com and read the article on snatching... that is under the wod for the day, be prepared to shoot yourself in the face. it sounds like someone with a thesaurus and 5 minutes to spare wrote that thing. thanks greg and everyone at catalyst for knowing alot about strength and sharing it with us.
JHo 2 | 2010-06-03
How heavy should one go on the lifts with no weights associated? Should the weight stay the same or should it go up each set? How sore is too sore to work out? The Bulgarian split squats have been wrecking me each week.
Greg Everett 3 | 2010-06-03
Jason - Thanks and I'll pass.JHo -When no weights are assigned, you need to feel out a weight that's appropriate for the sets/reps. In other words, about as much as you can do properly for the prescribed numbers. You only need to go up in weight each set if you undershoot the weight and it's too easy. Otherwise, doing all sets at the same weight is fine. Don't count sets that are really easy - start counting when it actually feels like a work set.There isn't a simple way to answer your soreness question - but why don't you do only 1 set of the BS squats next time, no weight, and give yourself a chance to recover. Then build back up to all sets, then add weight.
Nick L. 4 | 2010-06-03
Snatch high-pull - 70% (of snatch) x 5 x 5 100# x 5 x 5 Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3 125# x 3 x 3 Back squat - 80% x 2 x 6 270# x 2 x 6 3 sets: A1. Good morning x 5 (135) A2. Planks - front/side, max hold 3 x 1 min w/ 35 #
jason gusic 5 | 2010-06-03
j ho... i live on my foam roller after a long day of lifting, if u dont have one i would race out as fast as possible and get one! they really do help. best of luck
Thomas Gallagher 6 | 2010-06-03
Couldn't resist peeking castro's comprehensive breakdown of how to snatch and clean improperly. Un-fucking-believable. Let's just rename the lifts while we are at it. Smatches and Jean & Clerks.
Michael 7 | 2010-06-04
Jean and Clerks good band name.
JHo 8 | 2010-06-05
Thanks Greg. I will back off a bit on days where I am really hurting. Jason, I have one at home and several in the gym. I get plenty of quality time with my foam roller. Thanks.
Björn Uddenfeldt 9 | 2010-06-06
S-High Pull: 50 kg S-no touch: 50 kg BS: 100 kg + Plank, 20 kg: 1:15 min SIdes, no weight: 2x1 min
Andrew Karlovich 10 | 2014-04-13
Snatch High Pull 62kg Clean Dead lift 79kg Back Squat 118kg
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