1 min rest on drop sets
  • Clean & jerk - 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
  • Reverse hyperextensions - 3 x 25
  • 4 rounds:
    30 sec double-unders
    30 sec push-up + 2 kick-up" />

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    Jocelyn clean
    Saturday December 12 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
    • Back squat - heavy single; 85% of that x 2 x 2
    • Reverse hyperextensions - 3 x 25
    4 rounds:
    30 sec double-unders
    30 sec push-up + 2 kick-up
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    Neil Scholtz 1 | 2009-12-12

    Sn Heavy Single 80kg - 65kg x 1 x 3
    Cln & Jrk Heavy Single 100kg - 85kg x 1 x 3
    Back Squat Heavy Single 155kg - 130kg x 2 x 2

    Didn't get round to the workout yesterday. Today wasn't my best day either. Felt like I had no power with the O-lifts, but had the strength with the back squat (my PR is 160kg).

    Maybe just a stressful week this week.
    Mike Maruffi 2 | 2009-12-12

    Snatch - 93kg (PR), 75kg x 1 x 3
    Clean and jerk - 111kg, 90kg x 1 x 3

    Back Squat - 165kg, 140kg x 2 x 2

    Reverse hyperext unweighted


    1: 42, 30
    2: 21, 23
    3: 31, 18
    4: 16, 16
    Kyle Pichie 3 | 2009-12-12

    Snatch - 170#(PR by 15#)-Drop Set-135# 1x3

    Clean and jerk - 215#(PR by 5#)-Drop Set-175# 1 x 3

    Back Squat - 255#(PR by 30#),-Drop Set- 215# x 2 x 2

    Metcon: Not 100% sure of the numbers

    1: 30, 25
    2: 18, 18
    3: 18, 14
    4: 20, 12-15?
    MLC 4 | 2009-12-12

    Finally got my adidas lifting shoes, what a difference good shoes makes!

    Snatch - 90#, 1x3 @ 75#
    C & J - 145#, 1x3 @ 115# (jerk is def limiting factor)
    BS - 215# (15* PR!!) Didn't do 2x2 as back was iffy after the 1RM BS. Hips came up to fast but I was damned and determined to get that lift.

    Reverse Hyper unweighted

    Didn't record #'s for MetCon.
    Barry Weidner 5 | 2009-12-12
    Snatch HS: 180#
    C&J: 230#
    BS: 275#

    Metcon later
    Rice Owls Catalysts 6 | 2009-12-12
    Snatch: C: 145,115X3 BG: 95,80X3
    C&J: C: 205,165X3 BG: 145,115X3
    BS: C: 325, 280 2X2 BG: 205, 175 2X2
    Reverse Hypers: we don't have an appropriate place! SKIP.
    Met-con: C: got something like 50 DU and 50 pushups total

    First day on the performance menu - loved it - BG's shoulders are going to take a while to get used to this, and it was way longer than we're used to being in the gym but a good change.

    Thanks greg.
    Gene 7 | 2009-12-12
    I checked the exercises page and even googled it, but no luck. What is a kick-up?
    Cory 8 | 2009-12-12
    I'm coming down with a pretty nasty cold so my numbers where off today...to say the least I did lift and do a portion of the met con.

    Greg Everett 9 | 2009-12-12
    Gene -

    Do a push-up, jump the feet up to the hands, then back to the push-up position; repeat this one more time; do another push-up.
    Scott Pauly 10 | 2009-12-12
    Heavy Single 85kg
    1x3@ 67.5kg

    Clean and Jerk
    Heavy Single 110kg(pr)
    1x3@ 87.5kg

    Back Squat 120kg 2x2

    Hit all goals for the week, with one Pr on top of it all.
    Gene 11 | 2009-12-13
    In lbs:
    Snatch 75-75-95f-95-115-125-135-140f-140f
    3 singles @ 105
    Clean & Jerk 125-135-135-165-175(clean, fail on jerk)
    3 singles @ 135
    Back Squat 125-185-205-225-245
    2x2 @ 205
    Reverse hyper 3x25 My back was on fire!
    Jordan 12 | 2009-12-13
    Heavy Single 77lb
    1x3@ 62lb

    Clean and Jerk
    Heavy Single 107lb
    1x3@ 87lb

    i was not feeling very well so i stopped after the oly lifts.
    LK 13 | 2009-12-14
    done on Dec. 13

    SN: 70#, 55x1x33
    C&J: 85#, 70x1x33
    BSQ: 135#, 115x2x2

    Did Metcon
    Leave a Comment


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