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Audra power jerk
Tuesday July 31 2012

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
  • Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3
5 sets; no rest:
200 m row
10 KB clean + push press/arm
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13 Comments
JA 1 | 2012-07-31
Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2. Do you do 3 power snatch and then 3 snatch push ect.
Greg Everett 2 | 2012-07-31
Yes - 3 ps, then 3 sn pp, then 3 ohs
Chris 3 | 2012-07-31
Power Snatch + Snatch Push Press + Overhead Squat @ 88, 94 Power Clean + Power Jerk @ 115,124 Snatch Pull @ 113,119
Dan 4 | 2012-07-31
Hi, just started the program, looks great. Can you clarify •Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3. Is it 2 power cleans + then 2 single power jerks, or power clean and power jerk twice? Thanks
Steve Pan 5 | 2012-08-01
It will be 70% for power clean, power jerk, power clean, power jerk, for 2 sets. The next sets will be 75% for power clean, power jerk, power clean, power jerk, for 3 sets.
Cyrus Cruz 6 | 2013-02-18
Just clarifying: Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2 70% of your Power Snatch 1 RM not 70% of Full Snatch (classical lift)? for the 2nd set, 75% of your Power Snatch 1 RM? For the power clean + power jerk, 70% of PC(Power Clean 1 RM)? thanks! btw, how long is the rest period between sets?
Steve Pan 7 | 2013-02-18
Cyrus - That is correct. The percentages will be off of your best power snatch and power clean. 2 minutes or so should be good between sets. Make sure you are recovered enough to make the sets sharp.
Bruce 8 | 2013-06-09
Hello all, can anyone tell me some alternative of the 200m row? I don't have the rowing machine in the gym
Bruce 9 | 2013-06-09
Also, please tell the number of repetitions for that kettlebell exercise...am i correct, 10KB means 10 kg of the kettlebells?? whether i have to do it one armed or double armed?
Steve Pan 10 | 2013-06-11
Bruce - You can substitute any short monostructural exercise for the row. It can be a short run, or double unders. For the KB clean+press, 10 is the number of repetitions per arm. You will feel out an appropriate weight for the rep range. It is 1 arm clean and press.
Markus Schuster 11 | 2013-09-01
If I don't have a Power Snatch / Clean PR are there any percentages of Snatch / Clean PR that I can use?
Steve Pan 12 | 2013-09-03
Markus - You will have to feel out weights that are appropriate for the rep ranges. Your best power lifts will be anywhere from 80-90% of your best full lifts.
Markus 13 | 2013-09-04
Steve: Thanks! Worked @ 80% and did well.
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