1 min rest on drop sets
  • Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

  • Week 2" />

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    Kara front squat
    Monday December 7 2009

    • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Back squat - heavy single; 85% of that x 2 x 2
    • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

    Week 2
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    23 Comments
    Neil Scholtz 1 | 2009-12-07
    Sn Heavy Single 80kg - 65kg x 1 x 3
    Cl Heavy Single 110kg - 90kg x 1 x 3
    Bck Sqt Heavy Single 150kg - 120kg x 2 x 2
    Wghtd bck ext 10kg - 15,10,5 reps

    Posterior right shoulder feeling a bit sore when cleaning. Seems as though that tightness has extended into the rotator cuff. Will see how it goes during the week.
    Mike Maruffi 2 | 2009-12-07
    Snatch - 195# => 157# x 1 x 3
    Clean - 255# => 205# x 1 x 3
    Back Squat - 345# => 295# x 2 x 2
    Back Ext - 25# 10-10-10
    MLC 3 | 2009-12-07
    F/30/155

    Snatch Heavy Single - 85 (down 10# from Sat but I power snatched and couldn't drop under the bar so I stopped.) NEED to learn to drop under that bar!
    70# x 3 x 1

    Clean Heavy Single - 150, failed at 155 coming up out of the bottom
    120# x 3 x 1

    BS - 205 (PR by 5#)
    175 x 2 x 2

    Back Ext - 25# 10-10-10
    Barry Weidner 4 | 2009-12-07
    Greg and Aimee,
    I know you prefer kg over lbs, but now that some CFers are posting their numbers and in lbs, do you still want us to adhere to the kg for you or do you mind if we post lbs? Just wondering. Thank you. Will post my numbers later...
    Aimee 5 | 2009-12-07
    Hi Barry-
    You are fine to post in pounds. We just ask that if you post in pounds use a # or lbs, or say "all weights in pounds", so that we know.
    It is not necessary to say kg, if you are posting in kg's.

    for example:
    (a kilo fella)
    snatch: 70X1, 75X1, 80X1, 85X1

    or
    (a pound fella)
    snatch: 154# X 1, 165X1, 176X1
    Barry Weidner 6 | 2009-12-07
    Awesome. Thanks Aimee. I appreciate it.
    Gene 7 | 2009-12-07
    Today's workout will be done at 8:30 pm, but here's video of the 140# snatch I got on Saturday. Keep in mind I've only been practicing a week!

    http://www.youtube.com/watch?v=t4TyRYCZR_M&feature=youtube_gdata

    I appreciate any comments!
    Greg Everett 8 | 2009-12-07
    Gene -

    Good lift. You're shooting your hips up too much off the floor, which is pulling you a bit too far over the bar. Lift the chest as you break the bar, shift back to your heels immediately, and stay there until you finish your extension (you can see your heels rise too early, as you're scooping).

    A bit of hesitation/overpull at the top. Once your knees and hips are extended, move your feet and pull under the bar. You're still trying to lift the bar (with your arms) after you've finished leg/hip extension, which is where that delay in getting under the bar comes from.
    Scott Pauly 9 | 2009-12-07
    Snatch:
    heavy single, 82.5kg
    80% 1x3@65kg

    Clean:
    Heavy single, 105kg
    80%,1x3@85kg

    Squat:
    Heavy single, 160kg
    85% 2x2@130kg

    Weights were up a little this week from last week, still off Pr's
    training has been good. Thx Greg and Aimee
    Ian Carver 10 | 2009-12-07
    Snatch - Heavy Single - 190 Lbs (95% 1RM)
    82%=155 155x1x3 @1m.

    C&J - Heavy Single - 240 Lbs (96% 1RM)
    80%=190 190x1x3 @1m.

    Back Squat - Heavy Single - 335 Lbs (89% 1RM)
    85%=285 285x2x2
    Bin 11 | 2009-12-07
    Snatch - 175lb (140x1x3)
    Clean - 215lb (175x1x3)
    Back Squat - 315lb (255x2x2)
    Jordan 12 | 2009-12-07
    Sn 82#(PR): 67#x1x3
    Cl 107#: 87#x1x3
    Bck Sqt 127#: 107#x2x2
    bck ext 25#: 10-10-10 reps


    Barry Weidner 13 | 2009-12-07
    HS Snatch: #175 + drop sets
    HS Clean: #235 + drop sets

    Time constraints did not allow for the other lifts. Will make it up tomorrow.
    Brian Reckdenwald 14 | 2009-12-07
    Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    185 -> 155 x 1 x 3

    Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    255 -> 205 x 1 x 3

    Back squat - heavy single; 85% of that x 2 x 2
    335 -> 285 x 2 x 2

    Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday
    17 reps w/ 35 lb DB

    Unfortunately I only had 40 minutes to work out before the gym closed tonight. I might have had some higher lifts if I had more time to recuperate.
    Shark 15 | 2009-12-07
    Snatch Hvy Single Fail at 137# used 131# for weight
    80% x 1x 3 - 111.5#

    Clean Heavy Single - 171.5# Pr +9 (woo hoo), still power trying to get lower for the catch.
    80% x 1 x 3 - 135#

    Back Squat 246#, Fail at 286# ?? PR was 295#, last month, oh well
    85% x 2 x 2 - 236#

    Back Extension 11#, 30 total, 12, 10, 8

    43 yom, 160#
    Trevor 16 | 2009-12-07
    hey guys, new to all oly lift, very new to this website, when it posts something such as 75%x1x10, is that 10 sets of 1 rep, or 1 set of 10 reps? and also what are drop sets? sorry for the newb question, thanks in advance!
    Greg Everett 17 | 2009-12-07
    Trevor -

    Check the "info" link at the top of the page for questions like this. It's 10 sets of 1 rep. Drop sets refer to sets at a lighter weight, in this case the 80% sets following the heavy single. So rest 1 min between the 3 singles at 80%, and rest as needed while working up to the heavy single.
    Gordo 18 | 2009-12-07
    Got to play at CF Brand X with Jeff and his Skunk works crew - great to see you again Jeff - hope the power stays on...
    Weights in pounds
    Snatch 125 - 100 x 1 x 3
    Clean 180 -145 x 1 x 3
    Back Squat 235 - 200 x 2 x 2
    Back extensions 15lb db x 30

    Also worked handstands, front and back levers
    Gene 19 | 2009-12-07
    Long day...

    In lbs:
    Snatch-75-95-115-135f-135f-125f
    3 singles @ 95
    Clean- 95-145-165-175-185-195PR
    3 singles @ 165
    Back Squat- 95-145-185-215-235-255f (it's been a while since I've gone for 1rm)
    2x2 @ 200
    Weighted Back ext- 10-8-6-6 @ 25

    Greg, thanks for the tips on my form. I will concentrate on chest up for a few days and see if there's improvement later this week.
    Erik Reckdenwald 20 | 2009-12-08
    Snatch: 155# --> 125# x1x5

    Clean: 205#, jumped to 225# and hurt my hand/wrist on a missed attempt.

    Unable to finish, may be out for bit.
    Leon R 21 | 2009-12-08
    M/27/89k

    SN 90, 72.5x1x3
    CLN 116, 96x1x3
    BS 140, 112x2x2
    LK 22 | 2009-12-09
    51 yof/125/64"

    Snatch 70#, 55x1x3
    Clean 85# 70x1x3
    Back squat just did 105#x 2 x 2
    •Weighted back extensions 25 total (5@15#,the rest at 5#)

    *Just got my Oly Lift book by Greg. I see that I have a lot of work to do, not sure where to start. Keeping the drop sets at a weight were I can work on form and technique (such as getting under the bar in the snatch)
    EricB in IL 23 | 2009-12-21
    All weights in pounds.

    Sn - 165 (fail @ 170 twice), 135x1x3
    Cl - 205 (fail @ 225 twice), 170x1x3
    BS - 305, 245x2x2
    No way to do back ext at home

    On my failed snatch attempts, I keep landing with the bar slightly ahead of me. Very frustrating, as I can OHS 185 3 times, so it is definitely a technique issue.

    Phil 4:13
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