Strength
- Mid-hang muscle snatch – 40% (of snatch) 3-3-3
- Clean + Power Clean and Jerk 3-3-3-3, 65% (Full Clean, Drop the Bar, Power Clean, then Jerk)
Extra Credit WOD
21-15-9
- Handstand Pushups
- Box Jumps (24 / 18)
- Pullups
Tuesday Workout: Snatch, Clean Jerk
most likely to be stretching
I’m pretty sure at least one person at the gym only knew me as “that stretching guy” for a couple of weeks when he/she first started 🙂
67# snatch, 89# pc, no ec wod.
67# snatch, 89# cl+pcl&j
WOD: 7:31, 2 abmats
57#
8:32(1 abmat)
snatch: 45, 50#
C&J: 50#
EC WOD: 6:41 (box hspus, ring rows)
and yes, I do always have that crazed look in my eye when I’m torturing Jason
snatch – 37# technique
c&j – 45# technique
lighter weight, more sets practicing technique
ECWOD – 8:37 (1 abmat)
Muscle Snatch: 67-77-77
Clean+Jerk+Power Clean: 89×2-99×2-111×2
WOD: 10:00 w/ 1 abmat
Muscle Snatch: 30KG, 32, 35
Cleans and Jerk: 117lbs, 60, 70, 80(2)
WOD: 13:03
I have always understood 3×5 as three sets of five reps of an exercise at a sustained weight while 5-5-5 as three sets of five reps while increasing the weight each set (if possible)
The clean complex for today was noted as 65% at 3-3-3-3. So I started with 65% then made some pretty big jumps in weight between sets to find a heavy-ish set.
Was this the intended prescription or was it intended to be 4×3 sustaining 65%?
This doesn’t answer your question directly, but as a guideline the Catalyst Athletic site gives the following advice: “For individuals who are not yet technically proficient with the Olympic lifts, the prescribed percentages will not elicit the desired physiological effect. Because these individuals’ 1RMs are limited by technique rather strength and power, the percentages will be too light and occasionally obviously unchallenging. Athletes will need to use their best judgment in determining how much heavier to take the lift by using the original percentage as a guideline—for example, if the prescribed loading is 95%, the athlete should be very challenged by the chosen weight; if it’s 65%, the loading should be relatively easy. “
they just do it backwards.
muscle snatch: 50
clean + power clean + jerk: 67
WOD: 7:57 (bbpu’s and box hspu + two 20k plates – should have done hspu w/ ab mats)
75lbs snatch
135lbs c,pc & j.
S: 55, 67, 67, 67
C&J: 77, 89, 89, 94
WOD: 10:35 (1 abmat)
Snatch: 37, 37, 42
C&J: 37, 42, 47, 47
WOD: 5:58 (box HSPUs, RRs)
snatch – 67
cc&j – 111
wod – 7:25 (15-10-5 parallette HSPU, 31″ BJ, C2B)
S: 55, 60, 60, 60
C&J: 72
WOD: 9:13 (red band HSPU)
Snatch: 37, 42
C&J: 47, 52
WOD: 5:12 (Box HSPU, RRs)
Muscle Snatch + overhead squat: (45,55,67,67,67) -working on shoulder stability
C&J: (67,67,77,77,77)
WOD: 10:04 (green band PU, box HSPU)
still confused on some of the lifting terminology and keep looking things up on youtube. is there an easier chart to go by somewhere?
here is a good source for the oly lifts: http://www.cathletics.com/exercises/section.php?sectionID=2
excellent, just what I was looking for. thanks kyle!
@ Home
Muscle Snatch: 70-70-70
Clean+Jerk+Power Clean: 90-90-90-90
WOD: 12:46 w/ 1 abmat
Muscle Snatch 67#
Triple jerk 89#
No WOD
Cl/PCl/J: 95# x2, 100# x2
WOD: 9:50 (1 abmat… grrr stupid PUs slowing me down)