3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups" />

Home   |   Contact   |   Help   |   Mobile Tuesday November 25 2008 Power snatch - 80% x 1 x 3 Power clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 1-arm DB power snatch - 20% BW 30 sit-ups Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Eat Time! DVD Bones of Iron: Collected Articles on the Life of the Strength Athlete (E-Book) Olympic Weightlifting: A Complete Guide for Athletes & Coaches PurePharma O3 13 Comments Richard Vanmeerbeek 1 | 2008-11-24 Is it 10 snatches per arm ? Greg Everett 2 | 2008-11-24 10 total - 5 per arm Shaun 3 | 2008-11-25 When does the new 16 week cycle start? Greg Everett 4 | 2008-11-25 Shaun - 2 more weeks Richard Vanmeerbeek 5 | 2008-11-25 Thanks Greg ! P Sn - 67.5kg P C&j - 82.5kg metcon w/ 18kg db - 3'02" Experienced a wider starting stance for the lifts, closer to what my receiving position, felt very good and more effective on bar path. tommi k 6 | 2008-11-25 P.Sn. - 76kg PC+J - 98.5kg Metcon 3:32, 20kg -skipped yesterday to give my hurting knee some extra rest,not feeling 100% today either Eric Brandom 7 | 2008-11-25 M/23/6'1"/180 PS - 185 PC&J - 235 Metcon: 50lbs 32" 1:53 Jonathan 8 | 2008-11-25 PSn: 116# x1x3 PC&J: 156# x1x3 DB Row 120# x8x2 3 rds for time: 10 1 arm DB PSn @40# and 30 situps: 6:07 Greg, I always do situps with straight legs and from an unanchored position. Is this correct, or should I be anchored with bent knees? Thanks! Greg Everett 9 | 2008-11-25 Jonathan - Bent knees, anchored if you want. Jesse Woody 10 | 2008-11-25 Sick Sunday/Monday, and not sure of my schedule tomorrow, so I hit up the 100% snatch around 1:30 this afternoon, and the 100% C&J at 5pm. Set two new pr's, finally got a 200# snatch (5#pr, and I actually pulled off my heels and didn't jump forward at all!) and a 275# c&j (15# pr), both of which have been goals of mine since starting this program. Altogether a great day! ADR 11 | 2008-11-26 Doubled up today's and tomorrow's WOD again... Power snatch - 140# x 1 x 3 Power clean & jerk - 175# x 1 x 3 Clean & jerk - 215# x 1 Snatch - 155# x 1 x 1, 170# x 1 x 1 (PR!) Tomorrow i'll try to sneak in the metcons and the front squats. Brian Lawyer 12 | 2008-11-26 Coach, from your comment above I see you are starting a new 16 week cycle in two weeks. I have been loosely following the beginner program from your book and getting periodic coaching from a USAW O'Lifting coach. Should I jump in at the start of that cycle. If so do you have an exact date so I can watch the website. Greg Everett 13 | 2008-11-26 Brian - Dec 15th if I did my math correctly. 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