3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
Power jerk + jerk - 75% (of jerk) x 4 sets
For time: Kipping pull-ups - as many consecutive as possible Row - for as many calories as pull-ups in this round (up to 25) Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
1 | 2009-07-14
During the summer months I am usually free all weekdays to workout but will miss quite a few Saturdays. Should I do the regular weekly days as they come up and leave the Saturdays off, or should I substitute a typical Saturday max day once during the week?
2 | 2009-07-14
Pretty brutal training session today...I'm not sure why but this one was particularly hard
3 | 2009-07-14
Erik - You can try doing 5 days in a row and taking sat/sun off, but it may be pretty rough. I would either try that (i.e. move Sat to Fri), or replace Tues with Wed, rest Wed, do Thu, so Sat on Fri.
4 | 2009-07-14
I am new to the website and have started to do some of the workouts. I noticed that the last 2 + tomorrow's workout includes allot of the same body parts involved. This is different than what I am used to can anyone explain the benefits. Do your muscles have time to recoop? Does everyone have a difficult time repeating movements day after day or does this muscle fatigue wear off after time once you have started to get more accustom to the workouts? Before anyone reply's I understand that they are supposed to be tough and your muscles will get fatigued but I had a hard time doing any shoulder movements today and I noticed clean pulls on the menu tomorrow. Sorry just newby questions.
5 | 2009-07-14
Tall Snatch... 5 X 1... Worked up to 128
Full Clean + Rack Jerk
90% 286 90% 294
1-242 1- 252
2-252 2- 257
3-257 3- 264
4-262 4- 270
Front Squat 3X3 @ 95%
3- 275 X 2
6 | 2009-07-14
I think Jolie is the only person to place in the top 10 all 3 years, not just the only woman. Congratulations
7 | 2009-07-15
8 | 2009-07-15
Nothing but mad love and respect for Jolie. Great Job girl!
9 | 2011-06-22
10 | 2014-09-07
If you were to write this workout today, would you specify something other than lipping pull-ups in the follow-on piece? If so, what would that be?
11 | 2014-09-09
Michael K -
Probably not, assuming they were not done as butterfly kips. Strict pull-ups would be fine.