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Monday December 17 2007
Comments (22)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 3 x 5
  • Clean pull – work up to 100% x 2
  • Push press – 5 x 3 – same weight as last Monday
  • Pull-ups – 3 x near max reps
  • Turkish Get-up sit-ups – 25% BW x 10 x 3

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22 Comments
John Frazer 2007-12-16
For the clean pulls, are the percentages based on a 1RM clean pull, or on a 1RM clean?
Greg Everett 2007-12-16
Clean/snatch deadlift/pull %s are based on the clean/snatch 1RM.
Gordon Limb 2007-12-17
Working into my second week on your program - looking forward to the improvements... FS 160 x 3 x 5 Clean Pull 135, 155, 175 x 2 Push-press 140 x 5 x 3 Pull-ups and TGUs tonight Gordo
Dave Wilson 2007-12-17
FS up to 242x3x5 Clean pull up to268x2 PPress 200x3x3 Pull ups 8,7,7 TGU sit ups 40lb x10x3
John Messano 2007-12-17
FS 145*3*5 Cl Pull up to 225*2 PP 95*3*1; 135*3*4 Pullups 20, 8, 8 forgot TGU SU. later today.
Derek Simonds 2007-12-17
Row W/U DROM FS 45 X 5, 95 X 3, 135 X 3, 155 X 3 X 5 C Pull 95 X 3, 135 X 3, 155 X 3, 185 X 2 PP 45 X 7, 65 X 5, 95 X 3, 105 X 3 X 5 P/U's 6, 6, 6 TGU's 45 LB DB 6R 4L, X 3
Jeff Renner 2007-12-17
FS 135x3, 185x3x5 Cln pull 135x2, 185x2 PP 95x3, 135x3, 155x3x5 P/U 8,8,8 TGU's 45lbs 10x3
Jason Mrozek 2007-12-17
FS: Worked up to 225lbs 3x5 Cln Pull: 135x2, 185x2, 225x2 Pull-ups: 25,20,15 TGU sit-ups: @45lbs 10x3
Jeff G 2007-12-17
Are we supposed to add weight for our pull-ups only when rx'd, or is that the default?
Dr. G 2007-12-17
Today's CA WOD: 1:30 rest taken between all sets and exercises Front squat (75% x 3 x 5): 85kg x 3 x 5 Clean pull (work up to 100% x 2): 89kg x 2 Push press (same weight as last Monday x 3 x 5): 50kg x 3 x 5, accidentally went 5kg too light, stayed there after realizing it due to left A/C joint and trap soreness, probably a really good decision Pull-ups (3 x near max reps): 10, 8, 7, first two sets done with commando grip, alternating pull-up side each rep, last set done underhand grip KB Turkish Get-up sit-ups (25%BW x 10 x 3): 35#KB x 10 x 3, done a bit lighter than Rx'd, floor press done between all reps Left trap and both A/C joints still not 100%.
Carney 2007-12-17
FS 70kg x3x5 CP 40x3, 55x3, 65x2, 75x2, 85x2 PP 50kg x3x5 Pullups 9-7-6 reps TGU-SU 35# x10x3
mrbourgot 2007-12-17
Didn't bother going light as I only do the program about 2 days a week. Front squat 20kgx5x2, 40x5, 60x3 80x1, 90x1, 95kgx3x5 Push press 20kgx10, 40kgx3, 60kgx3, 72.5kgx3x5 Pull-ups 3 x max reps Overhand grip: 10,7,8 Turkish Get-up sit-ups 16kg kb x 10 x 3 Cheers, pete
Greg Everett 2007-12-17
Jeff - Normally you'd add weight to your pull-ups if you're able to do more than 10 or each set. But this week is a light week, so no weight.
Matt 2007-12-17
What's a "bulgarian cycle"? Thanks!
Greg Everett 2007-12-17
Matt - Basically it's little other than snatching, clean & jerking, and front squatting. Heavy.
Dr. G 2007-12-17
Coach Greg, I posted a thread today on A/C joints and overhead work, if you have any insight I'd be very grateful! Even if it simply amounts to "suck it up".
ec 2007-12-17
fs - 110# cln pull - 165# (a bit high cause cln is pathetic) pp - 105#, 115x2, 120x2 pu's - 7.6,5 tgus - 35 lbs (20%), 45 lbs (25%) x 2
John Frazer 2007-12-17
Front squat: 165x2, 165x3, 155x3, 157x3x2 -- screwed this up, forgot my logbook and tried to front squat my back squat weights from the other day (and heavier than the last set of front squats). FSs should have been in the 130s. Oops. Clean pull: 165x2 Push press: 107x3x5 Chins: 7, 5, 5 TGU situps: 40#x10 (5L/5R), 45#x10x2 -- BW is 18# but working up to the heavier weights on these.
mike 2007-12-17
FS 80kg*3*5 clean Pull 90, 100, 110*2 pp - 80*2 - too heavy, 60*5*3 - too light chins 5,5,5 TGU - 20kg *5, 10kg *10 * 2
Eric Jones 2007-12-18
Age: 21 BW: 165lbs FS: Warmed up to 185x3x5 Clean Pull: Warmed up to 215x2 PP: 135x3x5
AW 2007-12-18
Front squat 75% x 3 x 5 (125#) Clean pull work up to 100% x 2 (135#/155/160) Push press 5 x 3 same weight as last Monday (135#) Pull-ups 3 x near max reps (11/3,11/3,7/3) Turkish Get-up sit-ups 25% BW x 10 x 3
Scotty Hagnas 2007-12-18
FS: 205x3x3x3x3x3 CP: 210x2 PP: 145x3;165x3;185x3 press: 110x2x2x2 Pullups: +14lb vest X8X6X6 (oops, should have stayed light) Half-ups 45x10/10 x 10/10 Only time/energy for 2 sets
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