4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW

Post numbers and questions to comments." />

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Cody demonstrating his bar levitating ability
Tuesday November 27 2007

  • 3-position snatch – 60% x 3 sets
  • muscle snatch + snatch balance – 1 + 2 x 3 sets

4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW

Post numbers and questions to comments.
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15 Comments
Xi Xia 1 | 2007-11-27
Monday, PR lifted finally. I jumped into Pmenu WODS basically right before the Bulgarian cycle started so I missed most of the first strength cycle. First time doing Oly-lifts 5 times a week and I bet most of the gains are from neuro-technique adaptation. Very cool and curious to see what happens after this second cycle.

Previous Snatch PR - started with a 95 lb max from about 2 months ago. 2 weeks ago felt good on a 100% day and greedily hit a new PR at 115. Today, new soiid PR at 135 and a goose-step recovery PR at 140! Practically giddy when I got to put the 45's on the bar.

Previous C&J- 175, New PR - 195. Can clean more but my jerk is terrible. Form has improved, arms are straighter during the lift, and the weight felt good.

Been lifting with Scotty H. and the feedback has really helped during our sessions. We also video our lifts with the laptop and that instant slow mo feedback is great. Finally, Neal Thompson at CrossFit Boston worked with me and his instruction tightened my form greatly.

Greg, thank you very much for the programming

Keith 2 | 2007-11-27
Mobility drills

3 pos snatch @40kg for 3 sets
muscle snatch + 2 snatch balance @40kg for 3 sets

5 DB upright rows @ 35kg, 5 DB swings @ 35kg, 5 DB snatch per arm @ 25kg - 4 rounds in 7:32
Derek 3 | 2007-11-27
3 Pos Snatch 85 LB's X 3 Sets
SN Balance 45 LB's X 3 X 3

4 Rounds for time
5 60 LB DB Rows
5 60 LB DB Swings
5/5 40 LB DB Snatch

5:15
Dr. G 4 | 2007-11-27
Joint mobility (extra hip and shoulder work today)

3 Position snatch high-to-low (60% x 3 sets): 34kg x 3 sets
Muscle snatch + snatch balance (? x 1+2 x 3 sets): 29kg x 1+2 x 3
~2 minutes rest taken between above sets and exercises

Metcon 4 rounds for time, all done with a 53# KB (70# too heavy for 35%, 35# too light for 25%, so I struck a compromise), BW ~178#:
5 dynamic upright rows (goal 35% BW)
5 overhead swings (goal 35% BW)
5 L,R snatches (goal 25% BW)
3:30
That felt really good! Only stopped for several seconds--once to fix a sleeve and once to reset grip.
Allen Yeh 5 | 2007-11-27
November 26, 2007
shoulder prehab circuit 4:
incline db retraction - 25 x 12
prone Y - 8 x 12
prone internal rotation - 8 x 12L/R

foot mobility drills ~25m
leg swings side to side + front to back - 10L/R
arm swings - 10 forward/backward
glute bridges - 12
lunge w/lateral flexion (forward)- 6L/R

big kids muscle up work - ~5 min. worked on false grip, hang, and transition
ring dips - 3, 3, 3, 3 (~2 min rest)

Burgener WU - 45 x 1
dip shrug - 45 x 8

3 pos. muscle snatch - top to bottom - 45 x 1, 95 x 1, 95 x 1, 95 x 1
3 pos. snatch - 95 x 1, 95 x 1
(rest 60 seconds)

muscle snatch + snatch balance - 95 x (1+2), 95 x (1+2), 95 x (1+2)
(rest 60 seconds)

4 rounds for time of:
5 KB upright row - 35% BW - Used 2 16KG KB's
5 KB swings 35% BW - Used 2 16 KG KB's
5 KB snatch / arm 25% BW - Used 24KG KB

Total time: 4:30 (0:56, 1:00, 1:14, 1:20)

lower body stretching

Notes:
-Incorporating the diesel crew shoulder prehab stuff
-Mobility drills from Mike Boyle + Mark Vestergen
-CA WOD 27NOV07
-3 pos. snatch - I only did muscle snatches because I'm a moron, Realized I was supposed to be doing regular snatches on my 3rd set. The 3 pos. snatch felt bad, I'm way out of my Oly groove, I kept having to recover with the weight forward.
-muscle snatch + snatch balance - This felt ok, I noticed during the 1st set I wasn't driving the weight up enough i.e. not active shoulders.
-met-con - This was a fun, the 2 kb swings felt a bit weird, having to take a really wide stance so as not to hurt myself. I need to take some time out soon to refine my KB snatch technique the last round was SLOPPY.
Scotty Hagnas 6 | 2007-11-27
3 position snatch: 85 lbs for 3 sets
M Sn + Sn balance: 85x1+2; 95x1+2; 105x1+2

WOD - opted for a compromise like Dr G: all done with a 53 lb KB.

4 rounds, as prescribed:
5 KB upright rows 53 lbs
5 KB swings 53 lbs
5/5 KB snatch 53 lbs
Time: 2:44' - straight thru.
Jesse Woody 7 | 2007-11-27
3-pos. Sn. 95#x3 sets
M.sn + Sn.b 95#x1x2x3

4 rounds:
65# BB upright row x5
65# DB Swing x 5
20kg. KB snatch x 5 ea.
3:49
AW 8 | 2007-11-27
3-po sn 55# x 3 sets
msn + snbal 55# 1 + 2 x 3 sets


4 rounds for time of:
5 KB upright row - 35% BW (45#)
5 KB swings 35% BW
5 KB snatch / arm 25% BW (25#)
Time: 5:43
Leonid S. 9 | 2007-11-27
Bulgarian cycle is something else. Last time I felt like that was on the Shekio Beginner program. Complete toast.

Did Nov.6th WOD today.

Hunger is creeping up.
Greg Everett 10 | 2007-11-27
Leo -

That kind of training gets more and more manageable the more experienced you are with it. Eventually it won't make you feel near death, and in fact, you'll feel strong as hell every day.
ec 11 | 2007-11-27
3pos sn - 65#
mu sn + sn bal - 65#

i like this bar over the toes/away from shins idea for the snatch. def felt better.

skipped the metcon as i did one last night.
Leonid S. 12 | 2007-11-27
I do feel strong and ready for PRs while not feeling like training whatsoever.

Good program! The results will be there no doubt.
Last time around similar "beat yourself to the ground" type programming got my dl up by 50+ lbs.

Hoping to get 90-95 kg snatch be the Jan cert (may be more :D ) and a 115-120 c&j.

Mike Donnelly 13 | 2007-11-27
really struggling with/focusing on form. each round on the bar started with reps on pvc, then reps with a 20lb bar, then setting a PB with an empty 45 bar. Depth is shallow, but has been improving.

3-po sn 55# x 3 sets
msn + snbal 55# 1 + 2 x 3 sets


4 rounds for time of:
5 KB upright row - 53lbs.
5 KB swings 53 lbs.
5 DB snatch / arm 35lbs.
Time: 4:32

Mike Donnelly 14 | 2007-11-27
crap. I did 3 rounds, not 4. Tabata C2 to make up
Gordon Limb 15 | 2007-12-26
3 Pos Snatch 65lb
Muscle snatch + 2 snatch balance 65lb

4 rounds (BWT 158)
24kg KB upright row
24kg KB Swing
16kg snatch
3:55
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