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Audra Front Squat
Monday June 3 2013

  • Snatch - 60% x 3,70% x 3, 80% x 3 x 4
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Power Jerk BNK - 60%x3, 70% x 3 x 3
  • Snatch Pull - (80%x4, 90%x3) x 4
  • Clean Segment Deadlift (1", hip) - 85% x 3 x 3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
  • Box Jump - 4 x 3
Week 6 of 9
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11 Comments
T.J. Mitchell 1 | 2013-06-02
I have a question regarding the power jerk BNK, snatch pull, and the clean segment deadlift. Are the percentages for these lifts based on exactly these lifts? Or is the snatch pull % based on a full snatch 1RM, a clean segment deadlift % based on a full clean 1RM, and a power jerk BNK based on a normal power jerk 1RM?
steve 2 | 2013-06-02
so for the clean segment DL we would pull a smooth transition until 1" below the hip? or segment it at 1" from the floor, knees, then hip? thanks!
Nick King 3 | 2013-06-03
If you watch the videos on how to perform the clean segment dead, it suggests that the pull is made to 1" off floor, and then to hips...so there are 2 segments/pauses, rather than 1", knees, hips.
Brian W 4 | 2013-06-03
I assume that the way the snatch pull is written it means to do it as a superset.. 1 set of 80% x 4, rest, 1 set of 90% x 3... repeat that for a total of 4 supersets. Is this correct? I did not find it mentioned specifically in the Program Help Also, I think this is Week 6 of 9.. not 5 of 9.. God I hope so, cause I was hoping I was more than half way done :)
steve 5 | 2013-06-03
thanks nick
Steve Pan 6 | 2013-06-03
Brian - It should not be a super set. It will be a set at 80% then a set at 90% and you will repeat that 3 times.
Steve Pan 7 | 2013-06-03
TJ - The percentages will come off of your full snatch, clean, and power jerk PRs.
Fred_A 8 | 2013-07-24
Hello, for this program, can i ask why you are moving the squat to the end?
Steve Pan 9 | 2013-07-31
The squat was removed from the beginning of the workout so you only have to squat at the end on this day to focus on the lifts.
Chris 10 | 2014-02-12
About the box jumps, the height will depend on the highest box that you can manage? thanks!
Steve Pan 11 | 2014-02-12
Use a medium box height and jump higher than the box. You are using the box to make the landing easier on you. The idea is to get a good jump on each rep and the box is there so you don't land super hard on the ground each time.
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