my sc in college use them for general fitness.
I would say so!
2/27/06
4 x 5 x 60 @ 70% 30 sec rest between reps; 1 min rest between sets with 30 pushups, 20 OH bodyweight squats, and 15 jackknifes.
Feelin good.
2/28/07 Speed/Weights
Speed
Linear- 3 x 30/60 (Accel to 30, Carry out to 60)
Non Linear- 8x “L Drill” (for namesake; Accel 5, cut 5, change direction 5 back opposite way, cut/accel 5). 4x each way, rest 90" between reps.
Weights
A1.) Clean High Pull from Floor 4,2,4,2 (135 x 4, 160 x 2, 155 x 4, 175 x 2)
A2.) Power Clean from Hang 4,2,4,2 (185 x 4, 200 x 2, 190 x 4, 215 x 2)
B1.) Full Back Squat 6,4,3,2 (280 x 6, 315 x 4, 325 x 3, 340 x 2) Not quite sure it was full depth, back has been bothering me but it was well below parallel.
B2.) BB Jump Squat 4 x 4 (115)
C1.) Push Press w/ Split Landing 6,4,4 (185 x 6, 195 x 4, 200 x 4)
C2.) Neutral Pull Up 3 x 8,6,6 (+ 40 lbs. x 8, +50 lbs. x 6, +55 lbs. x 6)
D1.) Windmill 3 x 8 (15 lb. single DB)
D2.) Prone reverse jacknife on ball 3 x 12
Weighed 187.1 after my workout. Haven’t ate much today, was in class and work basically all day so I think I’m pretty good around 188-189 consistent.
That’s a very creative workout man.
Thanks man, but I didn’t make it 
Bert Sims is the man responsible.
www.dynamicphysique.ca
3/1/07
Tempo: 2 x 5 x 80 @ 70%, 40 sec rest between reps 2 minutes between sets.
Complexes:
A1.) RDL 4 x 6
A2.) Bent Row 4 x 6
A3.) Clean and Jerk 4 x 6
A4.) Walking Lunge 4 x 6
Used 105 pounds for the complexes. Good fitness workout, damn
3/2/07
Weights:
A1.) Front Squat (Full) 2 x 6 (185, 195) 3 x 4 (225, 235 for last set)
B1.) Close Grip Floor Press 3 x 5,4,3 (225, 235, 240)
B2.) Single Arm Seated Cable Row 3 x 7,5,5 (100, 115, 120)
C1.) Barbbell Step-Up 2 x 8 (140)
D1.) Lying BB Tricep Ext. 3 x 15,12,12 (70, 80, 85)
D2.) Alternating DB Curl 3 x 15,12,12 (30’s, 35’s x 12)
JC: looking at your weights used. am i reading the numbers correctly? you are high pulling from the floor 175x2 and hang cleaning 215x2??
if this is the case it seems odd. i haven’t yet known someone to clean more than they high pull. i would expect if you are cleaning 215x2 then you ought to be able to high pull at least 255-265.
could you explain to me if i am mistaken or on the right track. if I am on the right track and you are high pulling less than your clean fill me on what you are doing with your high pull.
everything else looking good man. how did this week feel?
Hey man, you read right. I don’t know if I’m doing them properly then; I was just trying to keep it at a weight where I can get a real strong high pull. Maybe I need to see a video of one properly performed. 
This week felt good, no complaints. Little DOMS here and there but other than that good to go.
John:
check out this link and you’ll see what I am talking about with the high pull. Although the video is taken in the wrong angle (you’ll see when you get there) it gives you the understanding of a high pull.
the weight was 120kg + 20lbs and at that time I was cleaning 105kg i believe.
http://www.youtube.com/watch?v=mg6cYGPdSzk
let me know if you have a better idea. the key is really driving those hips through and pulling hard. you don’t have to worry about dropping under…
Ah ok. I have been doin them like that, but I was way too focused on getting the pull as high as I could. I definitley can increase the weight on these. Good stuff.
3/5/07 Linear Speed
Warm Up
A-Skip, B-Skip, etc…
Drills
3 x 30 progressions/accels…
Speed Work
6 x 20 Roll Start 90 sec rest bt reps.
3 x 30 w/ med ball pass Roll Start 120 sec rest bt reps
3 x 30 w/ pulling tire; Roll Start 150 seconds rest bt reps.
2 x 20a-20b-10c 4 min rest bt reps.
400 total volume.
-Contrast Shower (5 cycles) and static stretch post workout.
3/6/07
Weights
A1.) Deadlift 3,3,2,2 (3 x 375, 3 x 390, 2 x 2 x 405)
A2.) Snatch Pull from floor 3,3,2,2 (3 x 175, 3 x 185, 2 x 2 x 205)
A3.) Snatch from Hang to OH Squat 3,3,2,2 ( 3 x 105, 3 x 115, 2 x 2 x 125)
B1.) Incline Bench Press 4,3,2,2 (4 x 205, 3 x 215, 2 x 2 x 225)
B2.) Bent Over Row 6,5,4,4 (6 x 175, 5 x 185, 4 x 195, 4 x 200)
C1.) Reverse Pike on Ball 3 x 15
3/7/07
Tempo: 4 x 5 x 60 @ 70% on grass. 30 pushups, 20 bw squats, 15 jackknifes between sets, 30 sec rest between reps.
3/8/07
Speed
-Linear: 3 x 30/60: Accel to 30, carry out to 60.
-Non-Linear: “L” Drill, 8x total, 4x each way.
Weights
A1.) Clean High Pull from Floor 4,2,4,2 (4 x 185, 2 x 205, 4 x 195, 2 x 225)
A2.) Power Clean from Hang 4,2,4,2 (4 x 185, 2 x 205, 4 x 195, 2 x 215)
B1.) Back Squat 6,4,3,2 (6 x 295, 4 x 315, 3 x 345, 2 x 365)…
B2.) Jump Squat 4 x 4 (120)
C1.) BB Split Jerk 6,4,4 (6 x 185, 4 x 195, 4 x 205)
C2.) Weighted Neutral Pull Up 6,5,5 (6 x +45lbs., 5 x +55 lbs., 5 x +60 lbs.)
D1.) Windmill 3 x 12 (20 lb. DB)
Probably could’ve used more weight on the high pulls.
Squat depth was a bit questionable as far as “full” depth on the last 2 sets, but 3 spotters confirmed way below parallel. They kept asking “why are you going do damn low man!?” haha. My erector spinae muscles are still sore from Tuesday too :eek:
BW: 188 lbs. after my workout today.
3/9/07
Tempo: 2 x 5 x 80 @ 70%, 40 sec bt reps, 2 min bt sets.
Complexes:
A1.) RDL x 6
A2.) Bent Row x 6
A3.) Clean and Jerk x 6
A4.) Walking Lunge x 6
Repeated 4 times, 60 seconds between sets. Used 105 lbs. for all working sets.
3/12/07
Wasn’t able to get in my 3rd weights session last week; no access to the gym so Sat and Sun were off days.
Today:
Linear Speed 3 x 30/60; Accel to near max to 30, carry out to 60. Rest 150 sec between reps.
Non-Linear Speed 8 x “L-Drill” 4x each way, rest 90 sec between reps.
All done on grass in cleats.
About to go hit the weights now.
3/12/07 Weights
A1.) Deadlift 2 x 3 (385), 1 x 2 (405) Almost blacked out on the set of 2, so I just stopped after that. It was very very hot in the weight room today.
A2.) Snatch High Pull from Floor 2 x 3 (185, 195), 2 x 2 (215, 225)
A3.) Snatch from Hang to OH Squat 2 x 3 (115), 2 x 2 (125, 130)
B1.) Incline Bench Press 4,3,2,2 (205 x 4, 215 x 3, 2 x 2 x 225)
B2.) Bent Row 6,5,4,4 (6 x 185, 5 x 205, 2 x 4 x 215)
C1.) Reverse Pike on Ball 3 x 15
All I could get in before the instructor told us to get out haha. It felt like we were working out in a sauna though in there, damn.
ever heard of college of the canyons?