4 sets; no rest:
300 m row
10 1-arm KB push press/side" />

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Dion jerk
Thursday May 5 2011

  • Snatch - 3RM; 90% x 3 x 2
  • Power Clean - 75% x 2 x 3
  • Snatch Pull - 3RM; 90% x 3 x 3
  • Snatch Deadlift - 3RM
4 sets; no rest:
300 m row
10 1-arm KB push press/side

Questions? Get answers here or post in comments.
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Greg M. 1 | 2011-05-04
FYI, some A-hole hacked your comments from yesterday. Good response, BTW (squat discussion). I actually find that I'm much more able to "sit in" with good posture and balance with a *slight* turnout and just slightly wider than hip width stance. I don't even think about it. I have pretty decent hip/ankle flexibility for a 43 y/o, so I don't have issues with valgus drift. I understand where K* is coming from (and I dig his MWOD site), but the whole toes forward, knees back thing just feels unnatural and doesn't seem to comport with either what I see in practice by elite Olympic lifters, or with photos of primitive people who sit that way (assuming that's our model). The current cycle is a beast-maker. Very nice follow-up to the last couple (which were also very profitable). I'm consistently seeing my numbers go up every "on" Saturday. I'm looking forward to progress this year!
Thicinci 2 | 2013-05-21
snatches 15:40and then oly! pr'd my snatch..120#! whoo hoo..the only dnwofall..I realized on the drive home if I remember correctly I was doing a hang squat snatch, my max snatch from ground is 110# but I don't think I've done a max for the hang squat snatch..regardless felt super solid and weight felt great ..such an awesome feeling! wasn't breaking at the bottom as I had in the past..getting closer to the body weight snatch goal..though I want to do it from the ground rather than the hang it's a start. Thank you tweety all I was thinking about was violent dip drive and fast under bar..so cool..i got in the zone and wanted to keep going. And Sam! thank you for being my partner you are so motivating to watch your lifts looked awesome and you never give up on your weights when you find a sticking point..u always push through!
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