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8 Comments
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marcus
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1 | 2010-09-06
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Warm Up
2 min jump rope. 3x- 5 pull ups, 20 linge twists, 10 GHD sit ups, 10 Back extensions.
Snatch Progression 25# then 45#
Snatch 5x 75#
Snatch - 77% x 1 x 3 120#
Clean & jerk - 72% x 1 x 3 140#
Snatch pull - 95% (of snatch) x 3 x 3 170#
Snatch deadlift - 103% (of snatch) x 3 x 3 220#
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
185# and 33" box
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marcus
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2 | 2010-09-06
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I just realized I was supposed to do FS but did HBBS! I am an idiot! |
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Gene
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3 | 2010-09-06
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What is the reason for box jumps after squats? My guess is that it ties explosive hip movement to squats in your brain, but I'd love to hear the official explanation. I'm not second guessing the training, simply curious! |
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Sam
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4 | 2010-09-06
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Did the workout yesterday since the gym is closed today.
Snatch 77% 50 kg , first pull was better, but I need to be more agressive under the bar.
Clean and Jerk 72% 63 kg, Jerk was a bit off
Snatch pull 70 kg
Snatch deadlift 80 kg (115%)
Front squat 85 kg and atleast a 30 inch box
Thanks Coach appreciate the programming. Looking foreward to a day off though |
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Greg Everett
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5 | 2010-09-06
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Gene -
There's a more scientific answer out there, but I do it for a basic reason - forcing the legs to be explosive when fatigued at least theoretically trains better motor unit recruitment, but also it's a way to keep the body exposed to speed even during what will probably be a set of slower efforts. |
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Brad C. @ The Compound
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6 | 2010-09-06
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Snatch 185 x 1x3
C&J 230 x 1x3
Snatch Pull 230 x 3x3
Snatch Deadlift 250 x 3x3
Front Squat 275 x 3x5 with 37" box jumps x 3 |
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Craig C. @ The Compound
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7 | 2010-09-06
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Snatch - 77% x 1 x 3 @ 175#
Clean & jerk - 72% x 1 x 3 @ 72#
Snatch pull - 95% x 3 x 3 @ 215# (230 for one set-oops)
Snatch deadlift - 103% x 3 x 3 235#
Front squat - 78% x 3 x 5 @ 285#; + 3 Box Jumps@24",30",37"x 3
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Craig C. @ The Compound
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8 | 2010-09-06
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C&J weight should have said 230# |
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