4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW

Post numbers and questions to comments." />

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Robb Wolf beating up on another little kid for being a vegetarian.
Friday March 28 2008

  • Power snatch + 2 OHS – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% x 4 sets
  • Snatch balance – heavy single; drop 25% for 2 doubles

4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW

Post numbers and questions to comments.

Questions? Get answers here or post in comments.
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Jason Ackerman 1 | 2008-03-27
What is the difference between a push jerk and a jerk?
Greg Everett 2 | 2008-03-27
"Jerk" without any qualifier refers to the athlete's primary jerk style; for the vast majority of athletes, that means a split jerk. Split jerk - http://www.cathletics.com/resources/exercises/videos/jerk.mov Push Jerk - http://www.cathletics.com/resources/exercises/videos/pushJerk.mov
Jason Ackerman 3 | 2008-03-27
So we hit a power clean then push jerk it, then hit any jerk we are comfortable with? Thanks.
Greg Everett 4 | 2008-03-27
Well... Sort of. If you're not comfortable with the split jerk, you need to work the split jerk. That should be your default until you get more advanced and can make a legit evaluation in order to determine a competitive jerk style. Just keep in mind that 99% of competitive lifters split jerk - it's not an accident.
Jason Ackerman 5 | 2008-03-27
Greg Thanks for all of you help. I really appreciate it. I'm loving these WODs. Tomorrow fits perfectly with the CF WOD, I'm looking forward to it.
Zach F 6 | 2008-03-28
Haha, love the caption about Robb. Take it easy on the tyke, buddy!
Jason Ackerman 7 | 2008-03-28
I did some snatches with my girlfriend last week and filmed it, can anyone offer us any critiques? Don't mind the bad music in the background I let her pick it out. I'm Jason and she is Niki. Thanks.
Jason Ackerman 8 | 2008-03-28
Sorry, here is the link - http://www.youtube.com/watch?v=0KDKY4WAly0
OPT 9 | 2008-03-28
PS+OHSx2 - 50 kg PC+PJ+J - 60 kg sn bal - 70kg -25% sn bal - 60 kg 9:59 for WOD 4 rds of 400 m row and 50 lb sandbag OH throws x 10 - little heavier than 15% but better hip extension per rep with that weight
Tom 10 | 2008-03-28
Oh, so refreshing to see people ask pertinent questions and don't get scolded by the other members on the board. I love this place!
prochargedmopar 11 | 2008-03-28
8/28/08 M/38/174/70" A wed. mod. workout SQ 135x5 225x4 255x3 275x2 295x1 SnPull 135x5 225x4 275x3 285x2 295x1 PJ 135x5 155x4 175x3 195x2 215x1 PB using the PushJerk form Chin BWx5 25x4 50x3 75x2 85x1
IamDT 12 | 2008-03-28
This is a legitimate question: can one be a vegan/vegetarian while also making gains in athletic performance?
Greg Everett 13 | 2008-03-28
IamDT - It's possible. Depends largely on the individual's genetics and what kind of athletic performance we're talking about. That said, it's the last thing I would ever encourage for any human being, athlete or not.
Greg Everett 14 | 2008-03-28
Jason - 1. Your hips are way too high in the starting position. Fine for deadlifting - but we're snatching here. Get your hips as low as you possibly can while being able to clear your knees on the way up (this is a basic start position - eventually you'll probably want to move to an even lower position to break the bar off and then shift up slightly).2. Scoop begins too early (right as bar passes your knees). This is largely due to #1 - by the time the bar reaches your knees, they're almost locked out. You want to stay back until the bar is about at mid-thigh. Fix #1 and this will be possible.3. You have a pretty pronounced slow-down (and even pause) between the 1st and 2nd pulls - make that transition smooth. The bar will slow down slightly during the scoop, but let that happen naturally - it should be unnoticeable to you. Nice deliberate 1st pull, then accelerate - never decelerate.4. Arms start bending a little early. Stretch yourself out into that full extension - let the arms "tow" the weight as Tim Swords says. 5. At the top of the 2nd pull, you need a tiny bit more layback and the bar in light contact with your hips.6. You jump backward to receive, which is fine, but not for the reason you're doing it - as you pull under, you slide your feet backward with knee flexion and then have to settle into that new base, which you can do with these weights because you're strong enough to muscle it back overhead.7. Push your head/chest through your arms a bit more in the receiving position.Niki - 1. Classic beginner snatch - scared to let the bar touch her body with a perfectly vertical body at the top. She needs to really use her lats to pull the bar back into herself (aim for light contact between bar and body the entire time), and incline her body backward slightly.2. Like you, she's too upright in her receiving position - she needs to get her shoulder blades fully retracted and then elevated, which will force her to lean forward slightly and put the bar behind her ears. 3. When she gets to the full size wheels, you can really see what's going on - she's doing a jumping upright row - early arm bend, vertical body, and the bar way our front.Nice work on the PR.
Jason Ackerman 15 | 2008-03-28
Thanks so much for the feedback. Do you have any good videos of someone doing this as you are saying or even in slow-motion? Niki says thanks too! Great WOD today, looking forward to tomorrow.
Greg Everett 16 | 2008-03-28
Jason - Watch the last lift in this video.
Jason Ackerman 17 | 2008-03-28
So with that layback, the bar is still in contact with you? At what point should you no longer feel contact with the bar?
Greg Everett 18 | 2008-03-28
The bar should be in light contact with you until you begin pulling yourself underneath it. Remember - the closer the bar to your body, the better the mechanics to elevate it.
ec 19 | 2008-03-28
pwr sn + ohs 70# pwr cln + jrks 90# sn balance - up to 110# (pr), then doubles at 85 ended up doing: 3 rnds 400 m, 7 85# pwr sn in 10.17
alan k 20 | 2008-03-28
how many sets of the single sn balance and how many for the doubles? Thanks AL
Greg Everett 21 | 2008-03-28
Alan - Take the snatch balance up to a heavy single - that's 1 set. Then do 2 doubles - that's 2 sets of 2 reps.
Alicia Zhuang 22 | 2008-03-28
Tsk tsk Robb.... you need to learn to co-exist peacefully with vegetarians.
alan k 23 | 2008-03-29
Thanks Greg ps,2 ohs 75# pc,pj,j 115# sn balance 135# 25% doubles 100# wod barbara 2:35 3:10 4:00 4:23 4:26 ------ 18:34 for the ps was it to be 60% of your snatch or ps #'s? I dont know my ME for my power snatch so I just went off my snatch #'s. same with the pc I just used a % of my hang triplet since I dont know my pc ME #'s. Thanks AL
Greg Everett 24 | 2008-03-29
Alan - Yes, 60% of snatch and clean.
Adam K 25 | 2008-04-01
That's one of the best photo captions I've ever seen. Go get 'em, Robb!
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