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24 Comments
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MB
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1 | 2008-09-02
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Front squat - 80% x 3 x 5 (160 lbs)
Snatch pull - 105% (of snatch) x 3 x 3 (77kg)
Rack jerk behind neck - heavy single (200 lbs, PR)
As I got to 200, I had to switch from split jerk to push jerk to make the lift.
3 rounds for time of:
10 KB swings - 1.5 pood
10 burpees
Time: 3:37
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Justin "Thor"
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2 | 2008-09-02
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Im usually pretty good with subs, but any idea of a good substitution for the sandbag half-moons? No sandbags and I was thinking about doing them with a kettlebell but not sure if that would work. |
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Matt Wichlinski
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3 | 2008-09-02
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Thor
you could use a 25kg bumper plate or the closest thing you have. But you should look into getting or making a sandbag for yourself, i got a cheap army duffel from e bay for $12, then filled a bunch of small heavy duty bags at about 4 pounds a pop. You'll thank yourself later for the extra grip and hand strength |
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Richard Vanmeerbeek
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4 | 2008-09-03
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* Front squat - 90kg
* Snatch pull - 80kg
* Rack jerk behind neck - heavy single : 80kg - 90kg - 100kg - 112.5kg f (lost it behind me, the globo had a heart attack, I had to stop) |
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ryan
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5 | 2008-09-03
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Do I start each snatch pull rep from the floor or pull from the thigh only? |
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Greg Everett
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6 | 2008-09-03
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Thor -
Like Matt said, use a bumper plate and grip it on the sides.
Ryan -
Always from the floor unless some hang position is specified. |
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tommi k
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7 | 2008-09-03
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Front squat 112.5kg
Snatch pull 87.5kg
Rack jerk behind neck 100kg (not really "heavy",still learning these)
Half-moons 3x10x20kg plate
50 burpees,for time: 3:32 |
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Matt Wichlinski
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8 | 2008-09-03
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FS 295x3x5
SP 255x3x5
RJ 315, 325F
3:47
70# sandbag |
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Eric Brandom
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9 | 2008-09-03
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M/23/6'1"/180
FS: 235
SNPL: 210
RJ: 285
Metcon:
Subbed Heavy Bag for Sandbag, harder with no place to grip
4:35 |
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saulj
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10 | 2008-09-03
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FS: 80 KG
Snatch Pull 75KG
Heavy BNSJ: 90 KG, 100 KG super close but no cigar this time.
Ran out of time for met-con... |
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JD
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11 | 2008-09-03
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Front squat - 108kg x 3 x 5
Snatch pull - 100kg x 3 x 3
Rack jerk behind neck - 115kg |
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Jonathan Dunn
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12 | 2008-09-03
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Front squat - 156# x 3 x 5
Snatch pull - 210# x 3 x 3
Rack jerk behind neck - 165#
Calf Press - 495 x 12 x 3
3 Rounds for time:
10 70# Sandbag half moons (not sure I did these correctly; I can't get the demo to play)
10 Burpees
3:14
Parachute sprints with my son x 40 yds....yikes! |
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jason boag
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13 | 2008-09-03
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FS: 200 x 3 x 5
SP: 165 x 3 x 3
RJ(Behind Neck): 230
Metcon: 3:28 with 20 kg bumper plate |
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Matt Dyson
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14 | 2008-09-03
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Front squat - 80% x 3 x 5 205# opps wrong weight all the rest at 185#
Snatch pull - 105% (of snatch) x 3 x 3 185#
Rack jerk behind neck - heavy single 165#
3 rounds for time of:
10 sand bag half-moons - 35% BW Only had a 15kg PowerBag
10 burpees. Time 4:00
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donna m
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15 | 2008-09-03
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fs 115#
sp 65#
rack jerk 105# pr
met con 7:46 |
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ken c
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16 | 2008-09-03
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front squat: 245
snatch pull: 185
rack jerk: 245
no metcon. no time today. |
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Jody Woodland
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17 | 2008-09-04
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M/45/6'/237
FS - 215#
SN Pull - 165#
RJ - 165# Hurts l. shoulder to lower (can't drop).
Metcon - 5:15, 70# bag |
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Rick
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18 | 2008-09-04
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FS - 165#
SN pull- 135#
RJ- 200# |
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Rick
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19 | 2008-09-04
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Forgot about the met con
no sandbag so I did 10 2 pood KB swings instead
3:36 |
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jb
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20 | 2008-09-04
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fs - 145#
sn pl - 165%
btn split jerk - 220# (massive PR)
metcon
10 2 pood kb high pulls
10 burpees
3:30 something i think.
a day behind and supremely glad for a rest day. |
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jb
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21 | 2008-09-04
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greg,
to address your suggestion last week regarding the discrepancy between my FS 1RM < OHS 3RM, i believe you're correct. my foot position is identical in the two, perhaps a bit narrower in the FS.
however, i have a pronounced forward lean in the OHS.
i was always under the impression (obviously false) that OHS required more core strength than FS, this can be compensated for by the forward inclination of the torso?
so ultimately, i need to stop worrying about my ratios and improve upon my embarrassing FS, i think.
thanks, greg.
best,
jerry |
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Richard Thomas
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22 | 2008-09-05
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(Did this at Waverley gym - no platform so conservative in the b/h neck jerk)
Front Squat: 80kg x 3 x 10
Snatch Pull: 80kg x 3 x 3
B/h neck Jerk: 85kg - felt nice, fast and solid. Could have gone heavier.
Raining outside so no met-con. Hopefully do it tomorrow. |
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Mike C.
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23 | 2008-09-05
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Front squat 80kg
Snatch pull 90kg
Rack jerk 112kg
Metcon: 2:57 with 50# sandbag |
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MAWL
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24 | 2008-09-14
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Front Squat: 185
Snatch Pull: 145
Rack Jerk BN: 175 - couldn't clean anymore to get it up, felt good though
metcon - subbed 20KG KB snatch for half-moons
4:13 |
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