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Monday September 8 2008
Comments (30)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 2 x 3
  • Press - 4 x 4 med-heavy weight
  • Chin-ups - 3 x 90% of last Friday's reps
3 sets of:
  • A. GHD sit-ups  x 15 slow
  • B. GHD Russian twists x 20


Week 4S1

Post numbers and questions to comments.
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30 Comments
Emily 2008-09-07
Should we be using any weight for the Russian twists?
Greg Everett 2008-09-07
Yes. Choose a weight that allows you to do the RXed reps.
Larry Lindenman 2008-09-08
Great new look to the website!!!!
Jesse Woody 2008-09-08
Greg, you're calling for 90% of last monday's reps for the chin-ups, but last monday we did 3x10 weighted as needed. Should we go by last Friday, which was a max-rep chin-up day?
Dave Wagner 2008-09-08
Squat 3x2 @ 275# Snatch pulls 3x2 @ 185# Press 4x4 115#-135#-145#-155# Chin-ups 14-13-8 New site looks great!
Greg Everett 2008-09-08
Jesse - Yes, sorry - that was supposed to be Friday.
donna m 2008-09-08
squat 135# sp 70# press 60# chin ups 3x9 no ghd avail so i did ab mat with 10# and twist with 10#
john vernon 2008-09-08
i'm diggin the new look, nice work.
tommi k 2008-09-08
Back squat - 145,147.5,150kg Snatch pull - 92.5kg Press - 80kg,last set was a triple Chin ups - 10,9,8, did 90% of last mon. Didn`t see the update and have no brains GHD Sit up 3x15 slow GHD Russ.twist 2x20x10kg
luca z. 2008-09-08
Cool new look guys, congrats!!! Hope all is good
saulj 2008-09-08
Great job with the new website, looks great!
Dallas Wyciskalla 2008-09-08
Squats 130 3x3 Snatch Pull 70 2x3 No press, bumbed shoulder weighted Pull up 3x5 12, 16, 16 GHD ab workout
JP 2008-09-08
Greg, It was nice meeting you at the Crossfit Olympic Weightlifting seminar at USD. I talked to you a little bit about competing and shoes. What were the shoes that you would recommend? Thanks for the great instruction at the seminar. JP
Greg Everett 2008-09-08
JP - If you have a normal-wide foot, the Do-Wins and Botevs are good choices, or the VS Athletics, which are copies of Do-Wins. If you have a narrower foot, Adidas will fit better. VS are the least expensive.
Richard Vanmeerbeek 2008-09-08
Back squat - 130kg x 2 x 3 Snatch pull - 85kg x 2 x 3 Press - 60kg x 4 - 55kg x 4 x 3 Pull-ups - 3 x 12 + 18kg weight-vest (kipped) 3 sets of: * A. GHD sit-ups x 15 slow (done on swiss ball) * B. GHD Russian twists x 20 (10kg plate, arms straight)
Eric Brandom 2008-09-08
M/23/6'1"/180 BS: 320 SNPL: 225 Press: 165 - got tough later Pullup: 3x18 GHD Workout: 20# ball for RT's
JP 2008-09-08
Thanks bro.
Matt Wichlinski 2008-09-08
BS 405x2x3 SP 260x2x3 P 185x4 195x4 205x4x2 CU 12 10 8 abs 10 lb bumper for twists
KCFB4 2008-09-08
BS - 275, 280, 290 SnP - 175 Press - 140, 145 x3 sets GHD Russian Twist w 10lb Nice new design and awesome wods
Matt Dyson 2008-09-08
BS - 265# Sn pull - 185# Press - 115# 125# x 3 Chin-ups - Did these before the change from Monday to Friday so I did weighted chin ups 3 x 9 reps at + 10# 3 sets of: A. GHD sit-ups x 15 slow B. GHD Russian twists x 20 + 10#
justin "Thor" 2008-09-08
Squat 285 lbs.x2x3 Snatch pulls 175 lbs x2x3 Press 4x4 155 lbs sets across Chin-ups 5-5-5 3x15 45 lbs weighted Ab-mat sit-ups
JD 2008-09-08
Back squat - 150kg x 2 x 3 Snatch pull - 105kg x 2 x 3 Press - 4 x 4 60kg, 65, 62, 62 Pull-ups - 10, 8, 6
Richard Thomas 2008-09-08
Back Squat 112.5kg x 2 x 10 Snatch Pull 75kg Strict Press 60kg (Failed rep 4 of 4th set) 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 8# Dynamax ball
Eva T. 2008-09-08
Greg, Like the new look of the site!
ADR 2008-09-09
Back Squat 245# x 2 x 3 Snatch Pull 145# Strict Press 105 x 4 x 4 Chin Ups - 11,11,11 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 10# DB
Alex Europa 2008-09-09
BS: 320 x 2, 320 x 1 (F), 315 x 2 Snatch pull: 140-lbs x 2 x 3 Press: 125-lbs x 4 (Right elbow felt tweaky, stopped after 1st set) Chins: 3 x 10 (30-lbs) 3 sets of: GHD situps x 15 slow GHD Russian twists x 20 (25-lbs) First day back from getting engaged in Switzerland! Felt great to be back in the gym, but didn't feel solid under the weight.
jb 2008-09-09
* Back squat - 90% x 2 x 3 - used 210#, tough * Snatch pull - 107% x 2 x 3 - used 155# * Press - 4 x 4 med-heavy weight - did 110# * Chin-ups - 3 x 90% of last Friday’s reps - 14/10/10
Jonathan 2008-09-09
Back Squat: 225# x 2 x 3 Snatch Pull: 225# x 3 x 3 Strict Press: 120 x 4 x 4 Chin Ups - 11, 6, 6 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 25#
Jason Boag 2008-09-09
BS: 275 x 2 x 3 Snatch Pull: 165 x 3 x 3 Press: 125 x 4 x 2, 125 x 3 x 2 Chin-ups: 13, 13, 9 A. GHD Slow B. Russian Twist - 20lb ball
MAWL 2008-09-16
BS: 270 Sn Pull: 145 Press: 135 - struggled, should have been able to do more weight Chin-ups: 9,8,7 10 lbs. for Russian Twist
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