Hang snatch high-pull, flat footed - 3 x 4
  • Front squat - 65% x 4 x 3
  • 3 sets; no rest:
    A1. Back extension (5 sec pause in top) x near max reps
    A2. Standing plate twist x 10/side" />

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    Hagop sledge Hammer
    Wednesday December 8 2010

    • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
    • Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
    • Hang snatch high-pull, flat footed - 3 x 4
    • Front squat - 65% x 4 x 3
    3 sets; no rest:
    A1. Back extension (5 sec pause in top) x near max reps
    A2. Standing plate twist x 10/side
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    4 Comments
    Steve S. 1 | 2010-12-08
    Warm-up (65#, 85#, 85#) Power Clean + FS + Clean + Jerk (115#, 135#, 145#) Hang Snatch high-pull flat footed (95#, 115#, 115#) Front Squat - 155#
    Alfred "Skinny Guy" 2 | 2010-12-08
    Pwr. Clean + Fr. Squat + Clean & Jerk (115#,155#,177#) (Should I have gone with 177# on the last one? That's like 80% of my C&J.) Hang Snatch High Pull Flat Footed (95#) Fr. Squat (165#)
    AC 3 | 2010-12-08
    warmup: 45, 65, 75 P.Clean+F.Sqt+Clean+Jerk: 155x3 H.Snatch High Pull: 95, 95, 115 F.Sqt: 225
    Brett 4 | 2010-12-09
    warm-up - 45, 65, 75 (almost as awkward as the snatch Sotts Press Clean + Jerk series - worked up from 125, 145, 165, and 3 sets at 185 to feel out weight Flat-footed pulls at 125 (supposed to feel stress to traps or to hip speed?) Front Squats at 185, 185, 195
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