1 min rest
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
  • 3 rounds:
    20 GHB sit-ups
    3 rope climbs" />

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    Rob snatch deadlift
    Thursday December 10 2009

    • Power snatch - 75% x 1 x 10; 1 min rest
    • Power clean & jerk - 75% x 1 x 10; 1 min rest
    • Front squat - 75% x 1; focus on speed up
    3 rounds:
    20 GHB sit-ups
    3 rope climbs
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    16 Comments
    MLC 1 | 2009-12-10
    F/30/155#

    Power Snatch
    75% x 1 x 10 @ 75#

    Power C & J
    75% x 1 x 10 @ 105# (miscalculated, should have been 110#)

    FS
    75% x 1 x 10 @ 135

    MetCon
    6.22
    Neil Scholtz 2 | 2009-12-10
    Rearranged about 2 tonnes of equipment yesterday, was feeling a bit run down, so decided to rest today.

    Greg, should I try today's workout tomorrow, or skip tomorrow and continue on Saturday?
    Greg Everett 3 | 2009-12-10
    Neil -

    Do today's workout tomorrow, but do only 5 sets each of PC/PS, and skip the conditioning workout.
    Jp Thompson 4 | 2009-12-10
    M/39/210

    W/U: 500m row, then 3X: PVC O-Squat (15), Dips (10), H-PU (15,12,10)
    Snatch balance/snatch/power snatch warm up w/ 45# BB

    Power snatch - 75% (100#) x 1 x 10; 1 min rest
    Power clean & jerk - 75% (143#) x 1 x 10; 1 min rest
    Front squat - 75% (170#) x 1; focus on speed up
    Scott Pauly 5 | 2009-12-10
    Power snatch - 75% x 1 x 10; 1 min rest
    60kg

    Power clean & jerk - 75% x 1 x 10; 1 min rest
    80kg

    Front squat - 75% x 1; focus on speed up
    100kg
    Kyle Pichie 6 | 2009-12-10
    M/22/165#

    Power Snatch
    75% x 1 x 10 @ 120#

    Power C & J
    75% x 1 x 10 @ 160#

    FS
    75% x 1 x 10 @ 160#

    MetCon
    7.31
    JCW 7 | 2009-12-10
    power snatch- 150 lbs
    power c+j- 190 lbs
    FS- 205 lbs
    Brian Reckdenwald 8 | 2009-12-10
    Power snatch - 75% x 1 x 10; 1 min rest
    150 lbs x 1 x 10

    Power clean & jerk - 75% x 1 x 10; 1 min rest
    185 x 1 x 10

    Front squat - 75% x 1; focus on speed up
    225

    3 rounds:
    20 GHB sit-ups
    15 pull-ups

    Time - 5:55

    Also worked up to a snatch heavy single because I will be missing Saturday: 190 lbs.
    Shark 9 | 2009-12-10
    I did yesterdays, cause I had to skip yesterday for various character defect reasons, (Sore, cold garage and tired).

    Snatch Heavy Single - 131.5#, 80% ~111.5# x 1 x 3
    Clean and Jerk 151.5#, 80% ~ 120.5# x 1 x 3
    Pause Back Squat 232.5#

    Good Mornings 56# x 3 x 10
    Jordan 10 | 2009-12-10
    Snatch
    75% x 1 x 10 @ 62#

    C & J
    75% x 1 x 10 @ 82#

    FS
    87#

    I ended up doing full Snatch and C&J, I wrote it on the white board to do Power S and C&J, but my mind was somewhere else. (ready for that rest day :)

    Jason 11 | 2009-12-11
    Greg,

    One of your female lifters in the video, the one with a tattoo on her lower leg (can't remember her name) jumps backwards a lot. Very noticeable when she snatches. I have a lifter I'm coaching that is doing the same thing. We have had some success eliminating it, but I was wondering what you were doing with her to work on that?

    Thanks
    Greg Everett 12 | 2009-12-11
    Jason -

    I don't mind jumping backward - in fact, I think it's good. The key is that it needs to be within the athlete's ability to bring the bar along, and it must be originating from backward movement of the bar/body unit as a whole, rather than misplaced feet and a settling into that new base (which can only be done with limited weight).

    If she's jumping backward but everything else looks good, leave it alone (as long as it's no more than a few inches). If she's sweeping just her feet back, try to correct it. The simplest method is to instruct her to, as she pulls under, drive her heels forward into the floor. If this is inadequate, snatch balances, tall snatches, and high-hang snatches can be helpful, all focusing on maintaining foot position and driving the heels into the floor as the feet are transitioned.
    Ian Carver 13 | 2009-12-11
    Snatch
    75%=155x1x10 @1min

    Cln & Jerk
    75%=195x1x10 @1min

    Front Squat
    75%=215x1
    LK 14 | 2009-12-14
    Had to skip this one.
    Leon R 15 | 2009-12-15
    M/27/89k

    PS 60
    PCJ 75

    No FS today
    EricB in IL 16 | 2009-12-27
    All weights in pounds.

    PSn - 115x1x10
    PCJ (subbed push press for jerk due to shoulder issues) - 155x1x10
    FS - 205

    Metcon - subbed unanchored abmat situps for GHB, subbed 18 towel pullups, alternating hands after each rep, for rope climbs

    9:11

    Phil 4:13
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