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Steve jerk
Monday May 16 2011

  • Snatch - 80% x 1 x 5
  • Snatch Pull - 90% x 3 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Front squat - 80% x 2 x 3
Week 7 of 9


Questions? Get answers here or post in comments.
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4 Comments
John Joseph 1 | 2011-05-15
I misfired on the catch position during a max attempt C&J spraining my wrist after my elbow struck my kneecap. It is a minor sprain and am taking a week off to let it heal. Do you recommend any rehab exercises? Should I wait until it feels fully healed to do rehab exercises? Or should I just jump right back into the second phase of the 16 week cycle? Thanks for you help as well as all the content and programs to choose from.
Greg Everett 2 | 2011-05-16
John -I would do passive range of motion (i.e. use your other hand to move the wrist) as much as isn't painful as often as possible until you feel like you can handle some resistance. Ice after. Once you can train a bit on it again, light muscle cleans and front squats - keep the weight and volume below what makes the pain any worse - it may hurt a bit, but it shouldn't exacerbate the pain. Ice after training. I also like basic wrist/hand training like wrist rollers and radial/ulnar deviation w DBs or hammer, etc. Again, the idea is to keep ROM and build strength, but not cause more pain. Ice after training.
Dan Berry 3 | 2011-05-19
Greg, What does that radial/ilnar deviation exercise look like? I'm 30 now and just started O Lifts again. I've been Oly lifting since I was a 14 for sports. I took a 5 year hiatus after finishing college football bc body was just too beat up. I've done some pretty good damage to my right wrist through the years. It felt real good when I started back up, but recently as I've built up to heavier weight my wrist is starting to have some serious pain. Wraps are helping me through workouts now
Greg Everett 4 | 2011-05-19
Dan - Moving the hand toward the stated forearm bone, i.e. ulnar deviation would be moving the hand away from the thumb side; radial deviation would be moving the hand toward the thumb side.
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