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Monday December 22 2008
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% x 3 x 3
  • Push press - 83% x 5 x 5
  • Bent row - test max; 77% x 8 x 3
  • Weighted GHD sit-ups - 3 x 6
Strength Cycle 1 - Week 2

Questions? Get answers here or post in comments.
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20 Comments
Kevin Parsons 2008-12-21
Are the percentags for the push press from a press max or a push press max?

Thanks

Kevin
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Cullen Foresman 2008-12-21
Greg, do you and Aimee still assist Mike Burgener at the crossfit olympic lifting certs? I've been wanting to go to one of yours, but just discovered there is a crossfit one scheduled here in tucson in february and promptly registered. This will be my first real personal instruction in the lifts and despite doing them for a while I still consider myself a beginner. Do you suggest I make any changes in my training between now and then, or have any other advice to help me get the most out of the seminar?

Thanks,
Cullen
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Greg Everett 2008-12-22
Kevin - Push press - always of the associated lift unless noted otherwise.
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Greg Everett 2008-12-22
Cullen - We don't. The best thing you can do between now and the seminar is work on your flexibility - particularly dial in your overhead and front squat. Don't worry about much else - you're going so you can have Coach Burgener instruct you - the blanker the slate, the better. But having the flexibility necessary to hit the positions will allow you to really go through the learning progressions and get squared away.
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Cullen Foresman 2008-12-22
Thank you for the advice, sorry I won't be seeing you guys there.

Cullen
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Richard Vanmeerbeek 2008-12-22
BS - 115kg
SP - 62.5kg x 3 x 4
Row - 100kg, 77.5kg
ghd - 5kg behind head
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
ADR 2008-12-22
Back squat - 245# x 3 x 5
Clean deadlift - 275# x 3 x 3
Push press - 155# x 5 x 5
Bent row - 195#; 155# x 8 x 3
Weighted GHD sit-ups - 3 x 6 - 50#, 50#, 75#
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Minh Tran/M/25/5'9/170/WY 2008-12-22
Well today was my first day transitioning to a high bar, olympic style squat. I had to take a big slash in my ego and about 20 lbs off the bar in order to perform the reps today. I can see how it works more of the thighs and keeps you in that upright stance but it is still a difficult change from my powerlifting low bar stance. With a little work the numbers should come...

BS: 280x2+1 (first set high bar, feeling a little to close to max.) 260x3x4
Cl DL: 305x3x3
Push Press: 185x5x5 (last set missed the last rep, tri's smoked)
Bent Row: 135x8x1, 185x8x2 (out of time)
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
saulj 2008-12-22
All weights in KG except as noted:
Back squat - 102 x 3 x 5
Clean deadlift - 100 x 3 x 3
Push press - 67.5 x 5 x 5
Bent row - 60 lb DBs; 45 lb DB x 8 x 3
Weighted GHD sit-ups - 3 x 6 could only do 10 lb DB behind the neck cuz my abs are still torn up from Sat.

It was mentally hard to get under heavy weight today. I tried every excuse, even getting actual work done, but eventually, finished.
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Veronica Davis 2008-12-22
F/29/125

Back Squat: 165 lbs
Clean DL: 135 lbs
Push Press: 75 lbs
Bent Over Row: 135 lbs; 105 lbs
Weighted Situps: 25 lbs... abs still sore from Sat.
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Nick B 2008-12-22
Back Squat: 295 lbs
Clean Deadlift: 295 lbs
Push Press: 165 lbs
Bent Row: 200 lbs; 155 lbs
Weighted Decline Sit-Ups: 35 lbs
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Jordan 2008-12-22
BS: 105kg x3 x5
Clean DL: 100kg x3 x3
PP: 50kg x5 x5
Bent Row: 70kg, 52.5kg x8 x3
Weighted GHD: 12kg x3 x6 with KB held @ chest


Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Rossi 2008-12-22
Back Squat: 315lbs X3X5
Clean DL: 275lbs X3X3
PP: 135 X5X5 went light
Bent row: 205lbs; 165lbs x8x3
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Jesse Woody 2008-12-22
BS: 295# x 3 x 5
CDL: 315# x 3 x 3
PP: 195# x 5 x 5
Row: 195# max, 155 x 8 x 3
Sit-Ups + 45# x 6 x 3
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Stephan - CF Broward 2008-12-22
Back Squat: 345lb x 3 x 5 (missed last rep on last set)
Clean DL: 315lb x 3 x 3
Push Press: Did not complete due to shoulder issues. 195lbx5x1
Bent Row: 245lb, 185x8x3
GHD with 20lb med ball
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Steve O 2008-12-22
35M/5'6''/168#

First day of program:

BS: 225# x 3 x 5
CDL: 225# x 3 x 3
PP: 135# x 5 x 5
Row: 155# x 8 x 3
Sit-Ups: 55# x 10 x 3
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Jason Y. 2008-12-22
BS: 191# x3x5
CDL: 210# x3x3
PP: 136# x5x5
BR: 135, 105 x8x3
WGHD: 10# x6x3
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Eric Brandom 2008-12-23
BS - 325
CDL - 325
PP - 195
BR - 275, 225
WGHD - +45#
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
tom a 2008-12-23
BS 295x3x5
CDL 260x3x3
PP 170x5x5
BR 205, 155x8x3
WGHD 12kg, 16kg, 16kg x6 each (KB @ full arm extension, alternating)
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
Leo 2008-12-23
BS- 119kg x3x5
CDL- 97.2kg x3x3
PP- 66.4kg x5x5
BOR- 71kg x8x3

Did a crazy OCCF wod earlier, was feeling a little tired. But the work got done, that was a good one.Did not have access to a GHD so did weight, overhead flutter kicks.
Greg, I have two questions. 1- What does the rep scheme "Power Snatch + OHS 2x2(1+1)" exactly mean? I can't figure out how many of which lift I'm supposed to do. 2- Say during the cycle I hit a new PR, should I plug that new max into the calculated numbers on Excel?

Frank
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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