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Audra block clean
Tuesday April 17 2012

  • Power Snatch - 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
  • Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

Questions? Get answers here or post in comments.
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Chad 1 | 2012-04-17
Greg, I have been following your programming for a short time now but have a different schedule than most because I am a firefighter so can't follow your 4 on 1 off 1 on 1 off exact. I am 33 years old and was wondering if it was more important to take the scheduled rest days around a certain day instead of maybe doing doing workouts during scheduled rest days because I might have to take a couple days off in the future or have already taken a couple days off during that week of the cycle. What's your take on this? Hopefully you understand my question.
Chad 2 | 2012-04-17
By the way I am following behind about a week on your programming.
Greg Everett 3 | 2012-04-17
Chad - You should be able to play with the schedule a bit and be fine. Saturdays tend to be a tougher day for snatch and CJ, so it's nice to have the rest day before it. However, Thursdays also tend to be an easier day, so you wouldn't die if you did Saturday's workout on Friday for example - in some cases, you may not be as successful, though. If you're running a week behind anyway, I would use that to your advantage and plan the week around your schedule to make it work as well as you can.
Chad 4 | 2012-04-17
Greg, Thx for the advise, and quick response. You guys are a breath of fresh air with all the crazy fade programming out there. Thx for all the that you guys do.
Nick 5 | 2012-04-19
PS 95/ 110 CJ 130/ 150 SJ- Completed + 4:09 w/ 45lb DB
thomas 6 | 2013-08-13
Well, I went a little too far today and ended up cleaning my squat max from three weeks ago, this is the first time lifting in while but this program is working. Hope this doesn't screw up my squat max this sat.
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