Josh Henkin (maker of the Ultimate Sandbag), Meagan, Mike Burgener, Greg Everett
Saturday April 26 2008
Power snatch + Snatch balance + mid-hang snatch - med weight x 4 sets
Power clean + Push jerk + jerk - med weight x 4 sets
5 rounds for time of: 10 1-arm DB split snatch - 20% BW 5 kipping pull-ups 5 clapping push-ups
Post numbers and questions to comments.
1 | 2008-04-26
Questions about DB split squats: Do you start from the hang or with the DB on the ground? Which leg goes forward? Is it 10 per arm? or 5 per arm? Thank you.
2 | 2008-04-26
Unless noted otherwise, the rep numbers for 1-side exercises are total - so 5/arm. Per arm, alternate the split leg - you'll have an odd number (5) this time, but you'll live. I suggest starting with the DB in one arm, doing 5 reps alternating legs, then move to the other arm and continue the leg alternation. Start with the DB just below the knees.
3 | 2008-04-26
I have never done these moves before, so a lot of warm up
4 | 2008-04-27
Did Muscle Snatch @ 115# 5x5 (cant get into squat position with knee still recovering from surgery0
then did Mark Twight's (gym jones) Secret Serrvice Snatch Test (10 minutes of 53# KB swings - alternate hands as needed) 158 snatches
Hang Cleans @ 135# 5x7