3 rounds for time of:
30 Ball slams - 10% BW
10 clapping push-ups" />

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Good pulling posture
Wednesday September 10 2008

  • Overhead squat - heavy double
  • Front squat - heavy single; not max
  • Rack jerk - heavy single
3 rounds for time of:
30 Ball slams - 10% BW
10 clapping push-ups


Questions? Get answers here or post in comments.
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24 Comments
ken c 1 | 2008-09-09
greg i snatch with hands out collar to collar and that feels fine but feels weaker when attempting a 1rm overhead squat. stronger in the overhead squat with my hands in about 2 inches from the collars. should i overhead squat that way or stay out collar to collar and try to get stronger in that position?
Greg Everett 2 | 2008-09-09
What's a bigger weakness for you? Your OHS or your snatch? I would decide based on that.
Richard Vanmeerbeek 3 | 2008-09-10
Overhead squat : 92.5kg Front squat : 110kg Rack jerk : failed 105kg twice, spent 30 minutes working on my push jerk after that.
Alex Europa 4 | 2008-09-10
Overhead squat: 175-lbs Front squat: 240-lbs Rack jerk: 195-lbs (a little push at lockout) 3 rounds for time of: 30 Ball slams (18-lbs) 10 clapping push-ups Time: 3:19
donna m 5 | 2008-09-10
greg, whats up with tomorrow? no rest day this week?
Greg Everett 6 | 2008-09-10
Donna - You get a rest day on Friday because you have big weights on Saturday.
Justin "Thor" 7 | 2008-09-10
Greg, Have to take a rest day today... I was going to do today's WOD tomorrow then Thursday's WOD on Friday. Is it best just to "lose" today and do Thursday as R'xd and rest again on Friday since we are lifting heavy on Sat?
Greg Everett 8 | 2008-09-10
Thor - Do today's workout on Thursday and rest Friday.
tommi k 9 | 2008-09-10
OHS - 85kg Front Squat - 140kg Rack jerk - 117.5kg 3 rounds:(balls here are too light and bouncy) 20 "OH sit up-wall slam ball-catch" 6kg 10 clapping push ups Time 3:15
Matt Wichlinski 10 | 2008-09-10
ohs 255x2 fs 365 RJ 295 failed 315, don't have open rack, so when weights came down inside rack to the safety bars, my bar bent like a banana. I'm f'n pissed, don't do what i did, it was dumb... That being said, my snatches and c & j's are going to certainly suffer due to my stupidity. Greg, What bar do you recommend on a budget? I can't afford 800 beans for the werksan bar, do i have options? The last bar came from Wichita falls weightlifting, their econ bar. After i bought it i read some people were having similar problems.
KCFB4 11 | 2008-09-10
OHS - 185 FS - 265 RJ - 225
Greg Everett 12 | 2008-09-10
Matt - That sucks. Unfortunately "Good inexpensive bar" is an oxymoron. That said, BFS makes a super cheap bar ($129) that in my experience holds up surprisingly well - we had maybe 8 of them at CF NorCal and they put up with pretty good abuse. They're probably pretty similar to the Pendlay econ bars, but less expensive. Not sure what the story with the Pendlay bars is - Glenn told me they got a bad batch of steel in China, so the problem should have been confined to a single lot. But really, with the cost of materials and fuel as they are, it's impossible to manufacture a super high quality bar for less than that $800 mark where the Werksans and Eleikos sit. So I'd give the BFS bar a shot, or try another Pendlay. But this is why we don't carry any inexpensive barbells - there are none I'm willing to really vouch for.
Eric Brandom 13 | 2008-09-10
M/23/6'1" OHS x2: 235 FS: 275 RJ: 255 Metcon: 3:22 20# ball
ADR 14 | 2008-09-10
M/26/5'10"/165# OHS x2: 145 FS: 205 RJ: 165 Metcon: 4:42/20# ball
Matt Dyson 15 | 2008-09-10
Overhead squat - 125# Front squat - 245# Rack jerk - 175# Metcon: 16# Ball 3:29
Craig Snyder 16 | 2008-09-10
OHS, heavy double: 150# Front Squat, heavy single: 175# Rack Jerk, heavy single: skipped Met con: 4:28 (15# ball)
JD 17 | 2008-09-10
Overhead squat - 90kg Front squat - 140kg Rack jerk - 110kg
donna m 18 | 2008-09-10
ohs 65# fs 125# rack jerk 100#
Matt Wichlinski 19 | 2008-09-10
Metcon forgot to post earlier 3:18
fern 20 | 2008-09-10
hey greg, do you mind having a look at and critiquing a short video of some snatch practice? http://vimeo.com/1694915
Dave Wagner 21 | 2008-09-10
OHS 135# Front Squat 255# Rack Jerk 210# MetCon: 3:39
Greg Everett 22 | 2008-09-11
Fern - Be a little more patient for now with the first pull to ensure you're getting into a good position for the 2nd pull. What's happening now is that the bar reaches the knees and flies straight up from there rather than being pulled back into your hips. You're also coming in a bit early with the arms (which is nearly always tied to the above).I'd suggest working some snatches from mid-thigh, emphasizing pulling the bar into the hips - think of dragging it lightly over the upper thigh and crease of the hips. Also make sure you're keeping your weight back more over the heels; in order to do this, you'll need to be leaned back slightly at the top of the extension with the bar in contact with the hips.
Jonathan 23 | 2008-09-11
OHS: worked up to 125# Front Squat: Up to 205# Rack Jerk: Up to 175# No metcon for me today!
Richard Thomas 24 | 2008-09-11
OHS: 85kg Front Squat: 100kg Rack Jerk: 90kg
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