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11 Comments
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Jeff G
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1 | 2007-12-30
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How big should the box be? |
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Greg Everett
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2 | 2007-12-30
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Just above the knee or so. |
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Derek Maffett
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3 | 2007-12-30
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What is the split clean exercise all about? I know Josh Everett does it, but he seems to be the only one. What are the benefits/drawbacks to it? |
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Dr. G
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4 | 2007-12-31
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3 min. x-c ski warmup & joint mobility & scapular stability
Extended Burgener w/u with pipe dowel 3 reps and 35# bar 3 reps
Snatch (80% x 1 x 4): 52.5 x 1 x 4
Clean & Jerk (80% x 1 x 4): 75kg x 1 x 4
Front Squat (80% x 2 x 3): 89kg x 2 x 3, felt like my position was great
Will do metcon later, taking a half-day at work today. Considering doing Helen, she's one of my favorite, and I haven't done that workout in the new place yet. |
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Greg Everett
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5 | 2007-12-31
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Derek -
Split style actually pre-dates the squat style in both the snatch and clean. Squat took over because it allows you to get lower. Split is really used now only by people with limited flexibility (like Josh) or in athletic training for some variety and footwork. |
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mrbourgot
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6 | 2007-12-31
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Snatch – 60kg x 1 x 4
Clean & Jerk – 80kg x 1 x 4
Front Squat – 100kg x 2 x 3
No met con today, did FGB yesterday after taking the xmas week off for friends & family time
Happy new year to all
Cheers, pete
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John Messano
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7 | 2007-12-31
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Snatch 4 sets of 1 @ 110
C&J 4 sets of 1 @ 140
FS 3 sets of 2 @ 150
Metcon:
2:50, 3:20
missed 1 snatch forward. moved to slowly, too much arms and back, not enough hips |
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AW
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8 | 2007-12-31
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Snatch – 80% x 1 x 4 (100#)
Clean & Jerk – 80% x 1 x 4 (130#)
Front Squat – 80% x 2 x 3 (135#)
2 rounds for time of:
30 burpees
10 box jumps
25 sit-ups
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Max Shank
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9 | 2007-12-31
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I'm 2 days behind so I can add...
Snatch 90%- 72 kg
CJ 90% 111kg
FS 90% 128
Metcon:
20 sprawl ball
20 pullup
20 slamball
500m row
3:42, 4:04
I thought that it was really hard, biceps were shot and lungs were on fire.
On a separate note, my OL has improved drastically and 90% felt very easily attainable. |
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Scotty Hagnas
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10 | 2008-01-01
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Warmup with joint mobility, PVC drills. Half extended planches (one leg tucked, one leg straight) totaling 18".
SN: 107.5 x1x1x1x1
C&J: 160 x1x1x1x1 Both lifts felt good.
FS: 207.5 x2x2x2
Press: 125 x2
Wtd pullup up to 71 lbs x1
Metcon, as Rx'ed: 2:10'; 2:11'
70 mills per arm w/ 20 lb clubbells
Prehab work and ROM drills in the cooldown.
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ec
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11 | 2008-01-02
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sn 85#
c&j 115
fs 130
warmed up for sn as tall+snatch, snatch - definitely helped. although, it became high hang snatch + snatch as tall snatch with much of any wt is too tough!
both rounds of metcon were 2.09 |
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