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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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
Archie Bunker 1 | 2010-12-14
Congrats Aimee at the AO!
Steve S. 2 | 2010-12-14
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#)
Alfred "Skinny Guy" 3 | 2010-12-14
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
Jojo 4 | 2010-12-14
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.
Greg Everett 5 | 2010-12-14
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.
Jojo 6 | 2010-12-14
ahhhhh.. gotcha!! thanks!
Jojo 7 | 2010-12-15
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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