3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest" />

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  • Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
  • Jerk - heavy single
3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest


Questions? Get answers here or post in comments.
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10 Comments
CW 1 | 2010-10-19
Greg, If I missed yesterday's Snatch pulls and deadlifts, should I make them up today? Do you generally recommend making up missed parts of workouts or letting it go? Thanks!
Mike T. 2 | 2010-10-19
Catching up today so I'm planning on doing the power snatches from the block. When I snatched up the other day I wasn't finishing my second/third pull and missed out front. Need to work on that. Also -- interesting read: Paleo diet likely to have included grains. http://www.wired.com/wiredscience/2010/10/revised-paleolithic-diet/
Greg Everett 3 | 2010-10-19
CW - If possible it's good to make them up; just try to keep it reasonable and don't end up doing 4-hour sessions.
Steve S. 4 | 2010-10-19
Power Snatch - (115#; 120#; 130#) x3 Jerk - 195# - I'm forced to power jerk because my foot won't support the split position still. 3 rounds 5 Snatch PP - 135# 10 DB Chainsaw Rows (24kg) 15 Hanging Leg Raise
Alfred "Skinny Guy" 5 | 2010-10-19
Pwr. Snatch-105#,110#,120# Jerk-220# 3 sets; 5 Snatch P.Press - 120# (i f-ing hate bringing those down) 10 Chainsaw Row - 32 kg 15 Hanging Leg Raise
CW 6 | 2010-10-19
Thanks for the advice, Greg. Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3 68lb, 73, 78lb. Snatch pull - 93% (of snatch) x 3 x 2 108lb x 3 x 2 Snatch deadlift - 103% x 3 x 1 123lb x 3 Jerk - heavy single Worked to 153lb, left elbow was soft. No time to try again. 3 sets: 5 snatch push press - 70% - used 103lb. 10 DB chainsaw rows - used 25lb for first set, then 30lb. 15 Hanging leg raises - skipped these on third round, no time.
Jeff 7 | 2010-10-19
power snatch: 70, 75, 80.5 jerk: 195, two failed attempts at 205 conditioning: scaled to 66% (135/205) 2 pood KB total time 7:58
Rob Sheldon 8 | 2010-10-19
PS: 95, 115, 135# Jerk: 225# Metcon: 115# 45# D-bell total time 6 minutes
Brian V 9 | 2010-10-19
PS 110, 120, 130# Jerk 230# Did deadlift challenge, harder than I thought. 2:35
Mike T. 10 | 2010-10-20
Power snatch (60, 65,70). Performed from the blocks. Jerk (125). Up five kilos from a week ago. Squat (120) 3x10. Felt it strong on the last sets. Metcon w/70# DB. lost time.
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