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Friday November 27 2009
Comments (14)  |  Help  |  Programs  |  Exercises

  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint
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14 Comments
Riddler 2009-11-27
When does a new cycle start?
Greg Everett 2009-11-27
Monday
Todd 2009-11-27
So this is a good time to jump in? First time following your site. Trying to mix it up a little. Been doing CF for over a year now.
Greg Everett 2009-11-27
Yes - this would be the perfect time.
Riddler 2009-11-27
Great! I am in too!
Hunter 2009-11-27
Just found your website. How do you read the sets and reps from the WOD? Looking forward to starting the new cycle on Monday.
Barry Weidner 2009-11-27
Hunter, click on "info" at the top right hand side of the Daily Training.
Jp 2009-11-27
Greg, Just wanted to say thanks for the suggestion of working on Snatch balances; seems to be making a big difference as I'm usually using them as part of my WOD now. When the WOD calls for snatch's I use the same sets and weights for SB as a pre-cursor to the workout.
Robert 2009-11-28
Is GHB sit up the same as GHD sit up?
Greg Everett 2009-11-28
Robert - Yes.
robert 2009-11-28
thanks greg
Sakura 2009-11-28
Aimee/Greg- Do you know of any coaches out in the Concord or Fairfield area? Or even athletes willing to take a few hours here and there to help out? I need proper instruction. I'd make it out to Catalyst but with everything I've got going on in my neck of the woods, it would be difficult to make it out to yours. Watching videos online only gets me so far. :)
Greg Everett 2009-11-29
Sakura - contact steve pan - www.gym.cathletics.com/contact.php
sakura 2009-11-29
thanks, greg.
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