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1) Snatch (based on 1rm snatch) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
2) Jerk Balance (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
3) Power Clean (based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
4) Back Squat (based on 1rm squat) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%x, 1×5@70%
My training partner and I were wondering about the pace on the 5 rep sets. We’re not doing touch and goes, so how long between reps? Just enough to reset and go? Thanks for the awesome programming
Drop them all. Don’t take forever ibetween reps, but definitely not meant to be touch and go
I’m basically resetting and going if I drop. The 50%’s i’m usually T&G or unbroken.
Some of those C&J’s yesterday I stood there and caught my breath so I could keep my form together. I’m not crossfitting anymore so I don’t want to push it so much that I move like an idiot. I’d say if you need more than enough time to breathe, reset and go, you may want to back off the weight. Same deal, obviously, if you’re failing.
I’ve considered doing the same just to focus on technique and strength without beating the shit out of myself on tow. Just some airdyne or row to keep the lungs decent.
This should not be like the barbell cycling we were doing before. Looking for absolutely perfect technique all the way through. Especially at the lighter weights. You will likely be winded enough after rep 30. I know I am.
Same as junkin said. Catch your breath. Reset. Go.
I meant not doing crossfit to make the switch from TOW to barbell so I can actually snatch my bw. Maybe after the open..
1) 127, 155, 180, 190×2, 180 – snatches felt good today
2) 150, 180, 210, 225, 210 – jerk balance, wow…those were an eye opener
3) 150, 180, 210, 225, 210 – felt like a break, comparatively
4) 200, 245, 285, 305×2, 285 – not to bad but looking forward to rest day
The jerk balances %’s increased quite a bit from last week. Confirming this was correct? The weight was too challenging, so I had to drop down.
Hey Coach, wondering how long till a new phase of the cycle begins? I’m 3 weeks out from a meet and following my coaches programming. After the meet Id like to get back to doing Barbell, do you recommend starting from the beginning of this template? Or should I jump in during the next phase?
I’ll try to find out the length of cycle. Up to you on whether to start at beginning or not. If just keep random what were doing. If there’s a “deload” week, hop in after that.
snatch: 72/87/103/108×2/103 #
jerk balance: 95/115/133/142×2/133 #
power clean: 97/117/136142×2/136 #
front squat: 100/120/140/150×2/140 #
just started program. BS day before so thats why i elected to go with FS…
Snatches based off 75kg
Jerk balances based off 100kg (my arms are smoked!)
– misses 2 reps on first set of 75% and missed 1 rep on second set of 75%
Power cleans based off 100kg
Back squat based off 122kg (270#)
Tired legs and very tired upper body. thank goodness tomorrow is rest day!