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Chyna clean
Monday November 26 2012

  • 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets
  • Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2
  • Back Squat - 70% x 5 x 5
  • Push Press - 70% x 5 x 5
For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

Week 1 of 8

Questions? Get answers here or post in comments.
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Dustin 1 | 2012-11-25
If I don't know my 1RM should I test that at the start of each exercise (i.e. determine 1RM for snatch then do the 3 position snatch and snatch pull, then determine a 1RM for backsquat then do the back squat as rx'd)?
Adam 2 | 2012-11-25
Dustin, If it was me, I wouldn't do that all in one workout. You're better off using the snatch on day to find your 1RM since most of the programming will be based on it. Then jump in on day 2.
Jason 3 | 2012-11-26
I have two questions concerning this cycle. One, on the 3 position lifts, does one set equal:load the bar with 60% do the 3 lifts, load 65% do 3 lifts, and finally load 70% do 3 lifts for an actual total of 9 lifts/set? And is this a general work cycle or is there a speicfic goal/emphasis? Thanks.
Noel N 4 | 2012-11-26
Greg, What can we expect for the next 8 weeks programming? Working on anything specific or is this a general cycle? Best, Noel
Greg Everett 5 | 2012-11-26
Dustin - You need a max sn/cj and squats to effectively run this cycle. If you don't have them, you'll have to go by feel, which can work, but it makes it trickier. I would suggest starting with another program that establishes 1RMs before jumping into these workouts - try the starter program linked to in the workouts info page.
Greg Everett 6 | 2012-11-26
Jason - Each set is 3 total reps - 1 from each position. On 70%, you do 4 sets of 3 total reps per set.
Greg Everett 7 | 2012-11-26
Noel - Nothing specific, but it will peak for max sn and cj on week 8.
Jason 8 | 2012-11-26
Thanks Greg. That makes more sense now that I look at it. Sorry for the stupid question!
Keneth 9 | 2012-11-26
Hi, Greg I have a question, above this training day but I hope you can give me a little answer: My legs are very weak. I tried a lot to improve my strength, but without succes. Have you some advices to work on it. How much times should I squat per week and how to manage the intensity. Thank you very much! Keneth
Greg Everett 10 | 2012-11-28
Keneth - Try some of the squat/leg emphasis training cycles on the site.
Gordo 11 | 2012-12-02
Greg, Going to work a week behind on this cycle so i can juggle the work schedule and balance being on the other side of the world (Japan). 3p snatch 43, 47; 51 x 3 x 4 from the floor Sn Pull 65x3x2, 70x3x2 Push-press 1RM: 75kg (haven't gone heavy on these in a while so wanted to re-baseline) B Squat 85x5x5 Thanks, Gordo
charles 12 | 2013-07-31
3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets does this mean you do a snatch from the floor then snatch from below the knee then snatch from above the knee? 1 round is 1 cycle of 60 65 and 70%? sorry for such noob question just making sure. thanks.
Steve Pan 13 | 2013-08-07
Charles - You will do 1 set at 60%, 1 set at 65%, and 4 sets at 70%.
Aaron 14 | 2013-10-20
Greg. Would it be a bad idea to do 2 different cycles at the same time?
Steve Pan 15 | 2013-10-21
Aaron - Yes, that would be a terrible idea. Read the Program Help section to the right and refer to the "combining programs" section.
Eli 16 | 2014-03-31
Do you guys go by Reps Sets or the other way around?
Steve Pan 17 | 2014-03-31
Eli - Please read the Program Help section to the right for information on notation. If there is a prescribed weight it will be reps followed by sets. 65%x3x5 will be 5 sets of 3 reps at 65%.
craig 18 | 2014-04-27
Are snatches to be considered full squat snatches unless otherwise noted?
Steve Pan 19 | 2014-04-28
Snatch always implies a full squat unless noted to be a power snatch.
nada 20 | 2014-07-01
how do I know which program is best for me? my goal is to significantly increase my snatch and clean and jerk for crossfit ( I am currently beginning with a 100lb snatch and 140lb clean and jerk)
Steve Pan 21 | 2014-07-01
Nada - Take a look at the training cycles and see which ones fit your needs depending on your deficiencies.
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