Aimee power clean |
Tuesday December 14 2010
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
- Snatch - 60% x 3 x 5
- Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15
Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
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7 Comments
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Archie Bunker
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1 | 2010-12-14
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Congrats Aimee at the AO! |
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Steve S.
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2 | 2010-12-14
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Today:
Warm-up series - 65#
Snatch segment pull + snatch pull - (135#, 135#, 145#, 145#)
Snatch - 60% x 3 x 5 (115#)
Snatch push press + OHS - (115#, 135#, 135#, 145#, 155#)
3 sets; no rest
5 bent rows (145#)
15 jack knives
From Monday:
Warm-up series - (65#)
Power snatch + OHS + snatch - (115#, 115#, 125#, 125#, 125#)
Push press + jerk behind neck + jerk - (135#, 135#, 135#, 155#, 155#)
Jerk dip squat - (225#)
3 sets; no rest:
A1. Weighted back extension x 10 (45#)
A2. Weighted planks - front/side x 10 sec hold (45#)
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Alfred "Skinny Guy"
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3 | 2010-12-14
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WU-Series - (65#)
Snatch Seg. Pull + Snatch Pull - (95#,115#,120#,125#)
Snatch - 60% x 3 x 5 (105#)
Snatch P.Pres + OHS (3+1) - (115#,135#,155#,160#,165#)
3 sets; no rest:
A1-Bent Row x 5 (165#)
A2-V ups x 15
2:00 rest, then;
8:00 of
10 Ring Push ups
15 Double Unders
20 Top Side Plate Half Moons (25#)
5 rounds + 28 reps |
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Jojo
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4 | 2010-12-14
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couple of questions..
In the Snatch Segment Pull + Snatch Pull, you indicate (1+1)x3x4
I don't quite understand what you mean by (1+1) I am assuming 4 sets of 3s, loading up weight as you go..
In the Snatch Push Press + OHS.. what do you mean by (3+1)?
4 sets of 5s?
Thanks.. sorry for being a newb. |
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Greg Everett
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5 | 2010-12-14
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Jojo -
On the segment pull + pull, (1+1) x 3 x 4 means you do 1 segment pull followed immediately by 1 snatch pull; you repeat that 3 times, and that constitutes 1 set; you then do 4 sets of that.
On the snatch PP + OHS, same idea - 3 snatch push presses followed by 1 OHS, and that's 1 set. |
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Jojo
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6 | 2010-12-14
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ahhhhh.. gotcha!! thanks! |
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Jojo
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7 | 2010-12-15
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WU: 65#
Snatch Seg. Pull + Snatch Pull: 115#,125#,135#,145#
Snatch (60%)x3x5: 105#
Snatch PP + OHS (3+1): 115#,125#,145#,155#,165#
3 sets no rest:
Bent rows: 135#
JK: 15
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