Jan. 20th, 2012

Workout of the Day

A. Three sets for speed and efficiency, rest as needed between movements:
Butterfly Chest-to-Bar Pull-Ups x 8-10 reps
Burpees x 8-10 reps
Handstand Push-Ups x 6-12 reps

B. Take 15-20 minutes to build to a heavy Snatch

C. Take 15 minutes to build to a heavy Clean & Jerk

D. Three sets of: Front Squat x 2 reps @ 90% of your 1-RM
Rest as needed

QUESTION – How heavy should you go on the snatch and clean & jerk?
ANSWER – As one of my heroes Coach Burgener says, “If the griddle is hot, it’s time to cook.” In other words, if you feel good, let’s get some weight on the barbell. If you feel slow, keep the weight lighter and work on perfect mechanics.


A) C2B 8/9/10…Burpees 10/10/10…HSPUs 5/5/5
B) 180 (squat snatch) 5# PR135, 165, 175(F), 175, 180(F), 180
C) 165, 185, 205, 215, 215(F), 215
D) 265×2, 265(F), 260×2, 260×2

My butterfly C2B pull-ups are still so clunky that I decided to work on unbroken kipping C2Bs instead. PR’d on unbroken reps getting sets of 8-10 unbroken pretty easily. Felt really good. Snatch felt very good today too. The bar flew up, but I am just not quite getting under it fast enough/receiving it in the right spot overhead. But much better than a month or two ago.

Almost there on the snatch.