1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday
  • Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add
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    Aimee split jerk
    Wednesday December 9 2009

    • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday
    • Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add
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    19 Comments
    Neil Scholtz 1 | 2009-12-09
    M/25/178cm/76kg

    Sn Heavy Single 85kg - 70kg x 1 x 3
    Cln & Jrk Heavy Single 105kg - 85kg x 1 x 3
    Back Squat Triplet - 125kg
    Good Mornings 45kg x 10 x 3
    MLC 2 | 2009-12-09
    F/30/155#

    Snatch Heavy Single - 85# - Mainly powered and rode down to squat
    80% x1x3 @ 70#

    C&J Heavy Single - 145# - Failed on the jerk, pressed last bit out
    80%x1x3 @ 115#

    Pause Back Squat 160# - did 165x2 failed on the 3rd

    Good Mornings 3x10 @ 45#
    JCW 3 | 2009-12-09
    M/20/5'11/170 lbs
    snatch- 200 lbs, 160
    C+J- 250 lbs, 200
    pause back squat- 265 lbs
    good mornings- 75 lbs
    Jesse Woody 4 | 2009-12-09
    Greg, I saw that you answered one question about the rep tempos for yesterday's workout. Just a quick question, what is the specific goal for prescribing rep tempos in your opinion, overloading specific portions of the movement? All that I've been able to find about the practice of prescribed rep tempos has to do specifically with increasing time under tension for mass-specific reasons. Thanks!
    Greg Everett 5 | 2009-12-09
    Jesse -

    I don't prescribe tempos very much (in fact I never have in these workouts, at least not formally), but I think they have purposes in some many cases. Largely as you said it would be to encourage hypertrophy, and in this case, it is partly that, partly wanting to get a bit of isometric endurance in those postural back extensors, and partly to ensure that people are really able to emphasize back extension rather than rush through the movement, which invariably winds up in softening backs at the bottom, defeating the purpose of the exercise (at least the purpose for which I'm using it here - back extensor strength/stamina).
    Kyle Pichie 6 | 2009-12-09
    M/22/165#

    Snatch Heavy Single - 145# - Slow speed, no strength it seemed
    80% x1x3 @ 120#

    C&J Heavy Single - 200# - Slow on the squats up
    80%x1x3 @ 160#

    Pause Back Squat 185# - did 165x3x1 175x3x1 then 185x3x1
    last rep was down and up fast

    Good Mornings 3x8 @ 65# Tight calves, have trouble feeling the hams and back emphasis with them, any ideas?
    Jp Thompson 7 | 2009-12-09
    M/39/213

    W/U: 1/2 mile w/j/r
    15 Min TT: 2.06 miles, average pace per mile 7:17 per mile. Completed mile 2 at 14:33.

    Then:
    Dynamic range W/U
    Snatch Balance 35#, 85#, 105#
    Snatch - heavy single; (65#, 85#, 105#) 80% (85#) of that x 1 x 3; 1 min rest on drop sets
    Clean & jerk - heavy single; (85#, 115#, 135#, 165#) 80% (135#) of that x 1 x 3; 1 min rest on drop sets
    Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday (95#, 135#, 185#)

    Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add (65# x 10/10/10)
    Scott Pauly 8 | 2009-12-09
    Snatch
    heavy single 80kg
    80% 1x3 (65kg)

    Clean and Jerk
    heavy single 105kg
    80% 1x3 (85kg)

    Squats 100kg 3reps with 3 second pause.

    Greg/Aimee my jerks suck!!!!, More specifically I feel slow under the bar and sometimes end up pressing out the the jerk, any advice would be helpful.
    Barry Weidner 9 | 2009-12-09
    Snatch HS: 175#
    Clean & Jerk HS: 235#
    Back Squats tomorrow
    Jordan 10 | 2009-12-09
    Sn Heavy Single 77# - 62# x 1 x 3
    Cln & Jrk Heavy Single 107# - 87# x 1 x 3
    Back Squat Triplet - 113#
    Good Mornings 43# x 10 x 3
    Brian Reckdenwald 11 | 2009-12-09
    Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    185 lbs -> 150 x 1 x 3

    Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
    245 -> 200 x 1 x 3

    Pause back squat - work up to heavy triple; 3 set pause in bottom
    320

    Good morning (straight knee/arched back) - 3 x 10; 3020 tempo
    89-89-89
    Gene 12 | 2009-12-09
    Missed yesterday, wanted to make up SB... I may be catching heavier weights without being locked out, and pressing up once at bottom of squat.
    Snatch Balance 75-95-105
    90%- 95
    85%- 90

    Snatch 75-95-115-125-135-140f-140f-140f
    3 singles @ 115, several misses to get 3 good lifts
    C&J 115-135-155-155-155-165
    PR is 185, I was struggling with the jerk portion- wrist position and balance after locking out under the bar. 
    3 singles @ 135
    Pause BS 135-165-185-205-215 (20# up from last week)
    GM 3x10 @ 55 (10# up from last week)
    Mike Maruffi 13 | 2009-12-10
    Snatch heavy single - 91kg (pr), 73kg x 1 x 3

    Clean and jerk heavy single - 102kg, 84kg x 1 x 3

    Pause back squat - 150kg

    Good Mornings - 38kg
    Cory 14 | 2009-12-10
    I'm getting a cold so the lifts where pretty draining.

    No Pr's but I got to 170 for snatch, 200 for clean and 245 for BS with a pause.

    Greg Everett 15 | 2009-12-10
    Scott -

    Can't give you much advice without knowing why you're not getting under it. If you can post some video, we can give you an answer.
    Ian Carver 16 | 2009-12-10
    Snatch - Heavy Single - 195 Lbs (97% 1RM)
    80%= 155x1x3 @1min.

    Cln & Jerk - Heavy Single - 240 Lbs (96% 1RM)
    80%= 190x1x3 @1min.

    Back Squat - Heavy Triple w/3s. pause
    285 Lbs (up 10 Lbs from last week)

    Took yesterday (12/9) off due to fatigue and caught up on programming today. Everything felt good...except the frigid temps in the gym...
    LK 17 | 2009-12-11
    51/F/125/64"

    SN: 65#, 54x1x3
    C&J: 80#, 64x1x3
    BSQ: 115# w/3sec pause
    GM: 40# 3x10

    Felt slower today. Working on form, wider grip on snatch seemed to help avoid pressing out.
    leon r 18 | 2009-12-15
    M/27/89k

    SN:85 67.5 x1x3
    C&J: 105 - 85x1x3

    Felt very slow today, no BS or GM,
    EricB in IL 19 | 2009-12-25
    2 days late in posting.

    All weight in pounds.

    Sn - 170 (5lb PR!) -> 135x1x3
    C&J - due to shoulder pain, subbed clean DL - 265x3x3
    SQ - 235 (10lbs added from last week)
    GM - 85 (10lbs added from last week)

    B/C of Christmas activities, I won't be working out for the next 3 days, so I added the following metcon at the end:

    15-12-9 reps for time of:
    95lb OHS
    pullups

    3:23

    Phil 4:13
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