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13 Comments
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CW
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1 | 2010-08-31
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Snatch - 70% x 1 x 4
78lb x 1 x 4
Clean & jerk - 75% x 1 x 3
118lb x 1 x 3 - good, practiced holding onto abdominal bracing through the lift so I'm tighter at the bottom. Much easier to stand up!
Clean pull - 90% (of clean) x 3 x 3
138lb x 3 x 3
Clean deadlift - 100% (of clean) x 3 x 3
153lb x 3 x 3
Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Accidentally, 135 x 3, then 140lb x 3 x 4. With 18 inch box. |
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Dani
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2 | 2010-09-01
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* Snatch - 70% x 1 x 4
70kg x 1 x 4
* Clean & jerk - 75% x 1 x 3
87kg x 1 x 3
* Clean pull - 90% (of clean) x 3 x 3
117kg x 3 x 3
* Clean deadlift - 100% (of clean) x 3 x 3
130kg x 3 x 3
* Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 135kg x 3 x 5
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Marcus Allen
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3 | 2010-09-01
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WU- 500m row, 10 push ups, 5 dips-250m row, 10 push ups, 5 dips
snatch progression with 25# bar
10x 65# muscle snatch
Snatch- 115# x1x4
C&J- 135# x1x4
Clean Pull- 165# x3x3
Clean DL- 205# x3x3
HBBS- 205#x3x5 with 3 box jumps at 30" after each set.
I'm new to the Oly cycles and I have a question. This morning the snatches felt heavy and my form suffered a bit. Should I lower the weight to correct form, or focus on hitting the %'s? Thanks for your help. |
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Dani
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4 | 2010-09-01
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Personally,you should lower the weight to correct form.Technique is all! |
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marcus
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5 | 2010-09-01
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Yeah- that's the direction I would tend to go. I just wanted to be sure I was maximizing the effects of this cycle. Or at least as much as possible for someone of my limited experience on the O-Lifts.
Thanks! |
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Greg Everett
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6 | 2010-09-01
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Marcus -
Adjust the %s as needed to make good lifts. Ideally you get as close as possible, but there is no point if you're deviating significantly technically. You will only get better at what you practice, so if you practice lifting poorly, you'll get very good at it. |
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Brad C. @ The Compound
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7 | 2010-09-01
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Snatch- 170 x 1x4
C & J- 240 x 1x3
Clean Pull- 285 x 3x3
Clean Deadlift- 315 x 3x3
Back Squat- 305 x 3x5 with 3 24" box jumps each set.
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marcus
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8 | 2010-09-01
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Greg- Thanks.
I think it was just one of those days. Either adjusting to the new programming, poor warm up, whatever. I have spent too much time trying to unlearn poor lifting.
Oh yeah- what is the schedule for this cycle as far as work/rest?
Thanks again. |
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Greg Everett
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9 | 2010-09-01
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Marcus -
Rest days will be Fri and Sun. |
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JP Griffin
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10 | 2010-09-02
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Snatch - 70%(105) x 1 x 4
Clean & jerk - 75%(145) x 1 x 3
Clean pull - 90%(170) (of clean) x 3 x 3 -SKIPPED
Clean deadlift - 100%(190) (of clean) x 3 x 3 - SKIPPED
Back squat - 75%(170) x 3 x 5; follow each set immediately with 3 box jumps
Ski |
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Laurie
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11 | 2010-09-02
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Snatch - 70% x 1 x 4 55#
Clean & jerk - 75% x 1 x 3 95#
Clean pull - 90% (of clean) x 3 x 3 115#
Clean deadlift - 100% (of clean) x 3 x 3 135#
Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps 150# 30" box jumps
The squats were tough, I think I've lost a bit of strength. The Snatch felt good, it did it from a hang though. My catch for the Cleans still need a bit of work. |
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Craig C. @ The Compound
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12 | 2010-09-05
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Moved weights up to 225 and 315 #'s cause form is limiting factor:
Snatch- 157.5x 1x4
C & J- 236x1x3
Clean Pull- 283.5x3x3
Clean Deadlift- 315x3x3
Back Squat- 305x3x5 with 3 24" box jumps each set. |
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Craig C. @ The Compound
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13 | 2010-09-05
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my back squats i moved to a 405# PR. I usually do lower on the back powerlifting style. But going high bar back squat for this cycle |
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