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Monday November 10 2008
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - (80% x 2, 85% x 1) x 3
  • Weighted GHD sit-ups - 3 x 10

Week 1B2
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15 Comments
Mike 2008-11-09
New to the website. When the workout says for example: Snatch 85% 1 x 4 does that mean 1 set of 4 or 4 sets of 1 In other words, which comes first on the layout, sets or reps? Thanks and great site.
Greg Everett 2008-11-09
Mike - Check out the "Info" link at the top of the WOD column for answers to all that and more.
Richard Vanmeerbeek 2008-11-10
split Sn - 72.5kg split c&j - 92.5kg FS - 92.5 + 97.5kg weighted GHD's - 10kg on chest, then 5kg behind head for the rest (those were much harder than I thought) + 10 db swings at 36kg after each GHD set
tommi k 2008-11-10
Sn. - 81kg C&J - 106kg FS - 120kg,127.5kg W.GHD Su - 3x10x20kg
Kevin Parsons 2008-11-10
For each set of the front squats- we do 2 reps at 80% and then do an additional rep w/ 85% with as little rest as possible correct?
ADR 2008-11-10
Snatch - 140.5# x 1 x 4 Clean & jerk - 185# x 1 x 4 Front squat - (190# x 2, 200# x 1) x 3 Weighted GHD sit-ups - 3 x 10 - 25# BTN
Greg Everett 2008-11-10
Kevin - Do 2 reps at 80%; rest; do 1 rep at 85%; rest; repeat that 3 times
Eric Brandom 2008-11-10
M/23/6'1"/180 Snatch - 185 C&J - 235 FS - 235/245 GHD Situps - 55#
WhiskeySean 2008-11-10
First time doing the CA workout. Hope this is a good time to jump in. Snatch 135# Cleans (forgot the jerk) 225 FS 255 GHD. n/a No GHD, and given my perpetual ingoration of Ab specific work, I settled for some hanging leg lifts this time around. I'll get better, I promise. Front bottom of my left knee was tender/sore last few days, this seemed like the wrong set of exercises to do, so I took it easy. Plus, no bumpers.Plus.... I had sand in my.. oh nevermind. Will this make me bigger? j/k
Jonathan 2008-11-10
Snatch: 120# x1x4 C&J: 165# x1x4 FS: (170#x2; 180#x1) x3 GHDSU: 15# BN x10x3 Did this WOD after maxing out, as I was glued to football on Saturday. Actually felt really good!
ken c 2008-11-10
44/6'1"/187 snatch 155 clean and jerk 215 front squat 245 & 255 ghd sit ups 45
Ian 2008-11-10
S: 67.5kg C&J: 90kg FS: 110/120kg GHD: 20lb sand ball Felt uninspired to workout today Glad I didn't quit on myself Wasn't my best day but it was worthwhile
Jesse Woody 2008-11-10
Snatch: 170# x 1 x 4, one miss on second set. C&J: 225# x 1 x 4, relatively hard, shaky jerk. Front Squat: 230#/235# GHD Sit-Up +10, +15, +15
Jody Woodland 2008-11-11
Day late, weights low as I concentrate on proper reception. SN - 135# CJ - 170# FS - 225#, 235# GHD SU - 3x10 @ 25# Is it normal to find it easier to receive a snatch in full squat than clean? I find myself with poor and inconsistent racking in the cleans even at the lower weights I'm using.
Greg Everett 2008-11-11
Jody - Really depends on your particular flexibility issues, anthropometrics, experience, etc.
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