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18 Comments
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Adam
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1 | 2010-08-30
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What is the % for the OH Sqt based on? Thanks, new to the site as of a few weeks ago and like it very much. |
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Greg Everett
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2 | 2010-08-30
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Adam -
Off your best OHS. If you don't know what that is, take it off your best snatch. |
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Sam
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3 | 2010-08-30
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Are kb snatches instead of sandbag snatches ok? |
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marcus
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5 | 2010-08-30
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How about a weight estimate for the sandbags or DB's? Or better- are we looking for lighter-faster or heavier-slower? |
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Greg Everett
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6 | 2010-08-30
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Marcus -
Aim for a weight that barely allows you to do all reps without resting each round. |
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CW
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7 | 2010-08-30
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Power snatch - 80% x 1 x 4
83lb x 1 x 4
Power clean + power jerk - 80% (of PC) x 1 x 4
123lb x 1 x 4 - felt heavy.
Overhead squat - 80% x 1; 70% x 2 x 2
103lb x 1, 88lb x 2 x 2
Again ran out of time for assistance work. Got about 10 strict pull ups in. Will be allocating more time for these workouts. |
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Sam
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8 | 2010-08-30
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Ah yes thats a better substitution. Another question coach, you mentioned doing abs 3 times a week,emphisizing three different areas;so would this be ok :
1.ghd situps or knees to elbows
2.kb side bends ,2 pood maybe
3.planks front/side x2
Thanks again |
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marcus
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9 | 2010-08-31
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WU- 600yds jog, joint mobility, snatch progression with 35# bar, 10x 65# muscle snatch
PSn= 125#
PC&J= 140# (Should have gone with 150#)
OHS= 135#; 125# (Really noticed the tweak in my left wrist on these, made that whole side weak and wobbly.)
I used a 40# bag and the 4 rounds took me 4:10.
Have a great day! |
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Laurie
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10 | 2010-08-31
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Do the pull ups need to be strict or can I kip? |
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Greg Everett
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11 | 2010-08-31
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Laurie -
Preferably strict, but kip if you need to. |
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eug
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12 | 2010-08-31
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nice plates who manufactured them? how long have you had those in your facilities?
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Greg Everett
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13 | 2010-08-31
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The plates are made by Muscle Driver USA. We just got them a few weeks ago, but so far super nice. We sell them, and can get custom printing done on them. |
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Mikkel Højlund
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14 | 2010-08-31
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PS 50kgx1x4
PC+PJ 65kgx1x4
OHS 60kgx1x1 53kgx2x2
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JP Griffin
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15 | 2010-08-31
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Weights in pounds
Power snatch - 80%(120) x 1 x 4
Power clean + power jerk - 80%(155) (of PC) x 1 x 4
Overhead squat - 80%(120) x 1; 70%(100) x 2 x 2
Skipped conditioning |
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Brad C. @ The Compound
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16 | 2010-08-31
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Power Snatch 160 1x4
Power Clean+Power Jerk 230 1x4
Overhead Squat 230x1, 200 2x2
No time for the finisher. Gotta start earlier! |
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Laurie
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17 | 2010-08-31
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Power snatch - 80% x 1 x 4 75#
Power clean + power jerk - 80% (of PC) x 1 x 4 100#
Overhead squat - 80% x 1; 70% x 2 x 2 80# 70#
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches 25# db
5 strict; 5 kips
3 strict; 7 kips
2 strict; 8 kips
2 strict; 8 kips |
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Craig C. @ The Compound
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18 | 2010-09-05
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Power Snatch 160x1x4 (80% of 200)
Power Clean+Power Jerk 220x1x4 (80% of 275)
Overhead Squat 180x1, 157.5x2x2 (80/70% of 225)
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches 70# db
10 strict
2 strict; 8 kips
10 kips
10 kips |
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