November 17th, 2012

Workout of the Day

Part A. 10-15 minutes:

In about 5 progressively heavier single rep sets, build up to a heavy single rep snatch with approximately 85% to 90% of your 1 -RM snatch.  Then complete a few reps of clean and jerks with the heaviest weight that you used for the snatch.

Part B.

“Vengeance”

Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)

Compare to here

*Please note that you have to use one bar, so you will need to scale the weight to fit the movement that you are weakest at (probably the snatch).

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7 Responses

  1. 160# 1RM snatch-felt like I could have done more but my form started to go. Better off staying there.

    17:18 rx’d

    So much more worse than it sounds. Ugh! Happy Saturday!

  2. A. 160# – 10# PR
    B. Didn’t look at my time RX’d. Need to strengthen core so I can keep motoring through and not take breaks

    thanks for the good coaching john

    • James – I did not catch your time either, but it is a really big achievement just to Rx that one. You were already fairly strong when u walked into the gym. Once u get your core strength up and build a little more work capacity, u will be surprised how much your progress speeds up. Don’t be afraid to scale a WOD every once in awhile to force yourself to go through a workout with less rest and more emphasize on keeping your core under control. – John

  3. 18:11 – 85# Thanks for the coaching, John.

  4. Wish I could have been there or this one! Make up for sure!

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