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Monday August 18 2008
Comments (38)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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Tarun Suri 2008-08-17
Is this teh new cycle or are we still in the rest week workouts?
MB 2008-08-17
I believe this is the start of the new strength cycle. Back squat - 83% x 3 x 5 (100kg) Snatch deadlift - 110% (of sn) x 3 x 3 (80kg) Push press - 80% x 5 x 5 (60kg) Pull-ups - 3 x 10 (20lbs, 15lbs, 10lbs) Weighted sit-ups (DB or plate behind neck) - 2 x 10 (25lbs, 35lbs) I skipped the planks
Greg Everett 2008-08-17
Tarun - Yes, this is the beginning of the new cycle. Forgot to add the note there.
Tarun Suri 2008-08-17
Thanks. I'll get started tomorrow for the first time ever on PM. Please explain snatch deadlift and how it differs from a regular deadlift.
Matt Wichlinski 2008-08-18
snatch deadlift is simply a deadlift performed with a wider (snatch) grip
James-CF Boston 2008-08-18
Are lat planks a static hold or am I thinking of something else?
ec 2008-08-18
youre right, james - static holds.
kent 2008-08-18
6am Crossfit 15-12-9 135lb thrusters/muscle ups back sqt 3x5 260 snatch dl 3x3 210 push press 5x5 155 pull up 3x10 35/26/26 weighted sit up 25lb lateral planks 3 each side 1 min a piece Thanks Greg&Aimee
Alex Europa 2008-08-18
Back squat - 285 x 3 x 5 Snatch deadlift - 155 x 3 x 3 Push press - 150 x 5 x 5 Due to time constraints (work) had to do the core work at 7pm. Pull-ups - 3 x 10 (25-lbs) Weighted sit-ups - 3 x 10 (35-lbs) Lateral planks - 3 x max (1:00, 1:00, 1:15) Question about the planks. Is there a progression is I can do more than a minute (like there is for the planche/front lever). I suppose I could do weighted by holding a plate on my hip...any tips?
tommi k 2008-08-18
My first CA WOD today.Bwt 97kg,186cm Had about year and a half break of heavy lifting(knee problems).Crossfit since Jan.-08.Now I wanna try something heavier again. Current/all time 1RMs: Snatch 76/86kg,c&j 115/121kg,BS 160/172.5kg,FS 135/150kg,Pwr.cln. 116/128.5kg,Pwr.sn. 81/86kg,DL 215kg. I`d like to get my Oly lifts back to old numbers. today: BS 132.5kgx3x4 Sn.Dl. 85kgx3x3 Push press 80kgx5x4 Pull ups 3x10xBw Sit ups 3x8x10kg Plank 2x1min.
John Messano 2008-08-18
(lbs) BS: 165 SnDL: 165 PP: 95 Pullups: 10, 10, 7-1-1-1 Situps: (10+20lb)*2, 10 Plank*3*15-30sec (weak) nice workout! situps nearly killed me.
Matt Wichlinski 2008-08-18
BS 365x5, 385x3, 385x3, 390x3, 395x3 SDL 265x3, 275x3, 285x3 PP 205x5, 210x5, 215x5, 225x5, 225x5 PU 2x10, 35x3 + 17.5x7, 22x6 + BWTx4 WSU on bosu with feet anchored 20x10, 30x10, 30x10 1 min planks 120# prone plank x 30seconds 50# lat plank 30 sec
EricBrandom 2008-08-18
M/22/6'1"/185 Back Squat @ 295 Snatch DL @ 100kg Push Press @ 75kg Pullups (strict) Sit up @ 25lb DB Planks 1:30 holds I'm excited for the new cycle
sandy 2008-08-18
are the pull-ups strict or can we do kipping pull-ups? thanks!
Tarun Suri 2008-08-18
BS = 160 PP = 85 SD = 115 PU = 10-8-5 (25lbs) LP = 30-50 secs
Greg Everett 2008-08-18
Sandy - Strict in this case. Kipping when noted or when in a metCon workout
Angie P 2008-08-18
Newbie with some newbie questions... 1. Im fairly tall for a chick...6'3", and I had my deadlift corrected where my knees were straighter than Ive ever had them (used to be in a decent squat). So today when I put my hands in snatch position (to the collars for me) for this Snatch Deadlift, my a** was really in the air. Should I go back to more of a squat or keep it as is? 2. Are these weighted situps supposed to be as fast as possible like Crossfit, or more controlled?
Greg Everett 2008-08-18
Angie - 1. I want you to break the bar from the floor with your arms as close to vertical as possible. This will result in a slight shift in your back angle in the first few inches of lift, but you'll be able to stabilize and maintain after that. In other words, I want you to snatch/clean deadlift exactly as you pull a snatch/clean. If you're deadlifting for some other non-specific goals, your ass-up method is fine if you prefer it. 2. The sit-ups can be as fast as possible, but there should be no assistance of arm-swinging or the like (which should be rendered largely impossible by the need to hold weight - just don't fake it by leading with the weight, i.e. pushing/throwing it forward as you begin sitting up).
Greg Everett 2008-08-18
Angie - Forgot to mention on the snatch DL - flare your knees out to the sides until they're in contact with your arms in your starting position and continue flaring until the bar passes your knees. This will help you set up and maintain that more upright posture. Also, don't try to get the bar over the middle of your foot - it will start over the base of your toes.
DWag_AZ 2008-08-18
1st CA WOD: 5x3 BS 250 lbs. 3x3 Snatch DL 165 lbs. 5x5 Push Press 155 lbs. 3x10 Weighted Pull-ups +35 lbs. 3x10 Weighted Sit-ups +25 lbs. 3xMax Front Plank Killer...thanks Greg
Angie P 2008-08-18
You rock, Greg. Thank you.
Richard Thomas 2008-08-18
Back Squat: 107.5kg Sn DL: 80kg Push Press: 72.5kg Pull ups: BW Sit ups: 10kg plate behind head Good solis session!
JD 2008-08-18
Back squat - 137kg x 3 x 5 Snatch deadlift - 105kg x 3 x 3 Push press - 80kg x 5, 5, 5, 4, 4 Pull ups 3 x 10 first set with 25 lbs. Weighted sit-ups 15 lbs. - 3 x 10
SD_Mikey 2008-08-18
Back squat - 225# x 3 x 5 Snatch deadlift - 155# x 3 x 3 Push press - 125# x 5 x 5 Pull-ups - 3 x 10 x 25# Weighted sit-ups - 3 x 10 x 25# Lateral planks - 3 x :50
Jonathan Dunn 2008-08-18
First CA workout....lovin' it! M/34/6'2"/191# Back Squat: 45#x5, 135#x5, 185#x1, 205#x3x5 Snatch DL: 135#x1, 185#x3x3 Push Press: 115#x5x5 Pullups: 3x10xBW(191#) Weighted Situps: 3x10x10# Lateral Planks: 3x30secs
James 2008-08-18
M/45?5'11"/192# BS 5x3x170# Sn DL 3x3x125# PP 5x5x100# PU 3x10 (all sets broken) Wtd Overhead SU 3x10x35# plate Side planks 3xmax/side (not timed)
David Ray 2008-08-18
First CA workout and cycle M/32/6'2"/200 BS 215#x3x5 SN DL 150#x3x3 PP 115#x5x5 PU 3x10 (used kipping on the second half of all sets as I read too late that they were to be strict) Wtd SU 10#x3x10 Lateral Planks 3x:30
George Heckert 2008-08-18
Back Squat: 220#x3x5 Snatch Deadlift: 154#x3x3 Push Press: 130#x5x5 Pullups: 3x10 Wtd situps: 25#x3x10 Lateral Planks: R: 43,38,39 L: 47, 32, 38
Jeremy Shepard 2008-08-18
Back Squat: 320x3x5 Snatch Deadlift: 185x3x3 Push Press: 155x5x5 Situps: 10x10, 20x10, 25x10 Lateral Planks: 30s, 30s, 15s Overhead Shrugs: 95x8x2
ken c 2008-08-18
43/6'1"/188 back squat: 315 snatch deadlift: 205 205 225 push press: 160 165 170 (forgot my pp max) pull ups: 10x25#, 10x20#, 10x15# sit ups: no sit ups. still sore from 150 ghd sit ups on thursday. hand stand holds: 1:12, 1:05, :55 (wanted to work on this) angie p you are pretty tall for a chick.
Mike Donnelly 2008-08-19
BS: 165 SnDL: 180 PP: 105 Pullups: 10, 10, 10 Situps: Plank
Matt Dyson 2008-08-19
M/38/170/5'7" (The Kiwi from the Boston seminar) First CA workout. Back squat - 260# x 3 x 5 Snatch deadlift - 190# x 3 x 3 Push press - 135# x 5 x 5 Pull-ups - 3 x 10 + 10# Weighted sit-ups (DB or plate behind neck) - 3 x 10 +20# med ball Lateral planks - 3 x max 2:01, 1:12, 1:19 Great workout! Thanks Greg and Aimee.
Richard Thomas 2008-08-19
Good to see so many people joining in for the new cycle and posting!
jb 2008-08-19
Back squat - 185# x 3 x 5 Snatch deadlift - 165# x 3 x 3 Push press - 125# x 5 x 5 Pull-ups - 3 x 10 (DH no weight) Weighted sit-ups (DB or plate behind neck) - 3 x 10 +15# Lateral planks - 3 x max :60/:70/:90 looking forward to this new cycle
Jody Woodland 2008-08-19
M/45/6'0"/242, first CA WOD (officially anyway) FS 225# x 3 x 5 (been doing a lot of BS, wanted a change) SDL 225# x 3 x 3 PP 165# x 3 x 3 (much harder on wrists and elbows than regular press) PU 3 x 10 assisted WSU 3 x 10 @ 10#/25#/25# Lateral planks 3 x 0:45 Wrist/forearm/elbow assistance work
Win 2008-08-19
M/44/176 First time doing CA WOD Back Squat 195# x3x5 Snatch Deadlift 185# x3x3 Push Press 105# x5x5 (shoulder joints hurt today) Pull ups 3 x 10 strict Weighted sit ups (incline) 10#/25#/25# Lateral planks 3 x 0:20
Jason Boag 2008-08-19
BS: 235 x 3 x 5 SDL: 170 x 3 x 3 PP: 155 x 5 x 5 PU: 10lbs x 3 x 10 SU: 10, 15, 15 LP: 1 min. x 3 for each side
carl 2008-08-20
BS: 190 x 3 x 5 SDL: 135 x 3 x 3 PU: 3 x 10 unweighted SU: 3 x 10 on GHD with 26 Planks- L: :35, :41, 1:03 R: :40, :48, :1:09

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