With all the talk about Olympic Lifting lately I only felt that it was right to have an Olympic Lifting based Thrusday Throwdown.

Now before I get into this week’s Thursday Throwdown I want to make a few things clear.

#1 – Don’t be a DUMBASS…  What I mean by this is if you’re not well trained with the Olympic Lifts such as the snatch, don’t attempt this throwdown.  If you want to do it that badly, swap out the barbell with a heavy dumbbell and do either single arm DB Snatch or a single arm DB Squat Snatch.

#2 – If you need help with the Olympic Lifts, check out the Olympic Lifting Mastery Course from Eric Wong.

This is by far one of the BEST Olympic Lifting resources I have stumbled upon and honestly, I wish I had found it much earlier.

If your someone that starting from scratch on the Olympic Lifts, this program will help you accelerate your results.  It won’t have you snatching 250 in just a few days, but you’ll be well on your way there with some consistent hard work.

It’s specially on sale for all of my aggressive readers and followers.  CLICK HERE FOR MORE INFO

#3 – Olympic Lifts take time to get down.  Don’t rush the process of trying to add weight to the bar with your Olympic Lifts.  Be patient and work your ass off.

I’ve been training the Olympic Lifts since for about 7 years now and just started doing snatches about 4-5 years ago and I’m still not even close to where I want and need to be.

My goals right now are to get more efficient with the Olympic Lifts so my technique and skill work has been pretty heavy.

Typically I’m hitting reps of only 5 or less per set, but usually only 3’s and 2’s.

I’m in no way close to where I need to be with the Olympic Lifts and that is why I work so damn hard to improve them.

For example, WOD # 2 of this years CrossFit Regionals absolutely crushed me.  This is probably due to it having 3 movements that I hardly ever do which were rowing, pistols, and hang cleans but what killed me the worst were the 30 reps of 225 lbs hang cleans at the end.

I was NOT happy with my performance at all and I knew right then that I would have to crank some shit up ten fold this next year to get myself into position to really make a run at the games in 2013.

All I can do is stay focused and work my f*cking ass off….

AGGRESSSIVE STRENGTH LESSON: A good answer to a lot of things in life is straight up HARD WORK!

Anyways, now that we got that out of the way, let’s get into this weeks Throwdown…


I decided to crank out a classic CrossFit workout called “Amanda” which is a short, but brutal superset of muscle ups and power squat snatches at 135lbs.

You perform a descending ladder of 9, 7, and 5 reps for each movement for time.

One of the main reasons I choose to do this workout for this week’s throwdown is because the squat snatch is one of my arch nemesis’ right now so the work I get in with it is good, especially in a fatigued state.

The main point here is that what ever is highly difficult and challenging for me, will only help me in the end.

I could easily select movements I’m best at each week to do in my throwdowns, but how would that make me any better?

You’ve got to find your weaknesses and ATTACK!

For me, squat snatches is one of them…

If you can’t do any one of these movements with good form and technique, you may think about skipping this throwdown or swapping in a dumbbell instead as I mentioned above.

That’s you’re call.  Be smart and always go 110% H.A.M.!

Go ahead and drop your time in the comments and let me know how you did.  If you swap out the barbell with dumbbells or regress in any other way, note it in the comments as well.

Train and Live Aggressive!  

PS – Get yourself better at the Olympic Lifts by checking out Eric Wong’s Olympic Lifting Mastery Course.

It goes in depth on the clean, snatch, and jerk and is by far the best resource I have found yet.

Eric’s got it on a special sale for all of my Hardcore Readers and Followers until this Friday!