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Monday April 13 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8
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12 Comments
COS 2009-04-13
M/23/6'1/180 Snatch 115 x 2 x 3 Sn Pull 150 x 3 x 3 Sn Dead 150 x 3 x 3 Front Sq 185 x 3 x 5 GHD 15,25,35 x 8
stew douglas 2009-04-13
I've been lurking around the mainpage and the forums long enough so I thought it might be time to try a cycle! Thanks much Greg and Aimee for the great site and resources. Question about this cycle: This will be my first time trying the CA WOD cycle. I've been doing Gant's Hybrid for the past couple of months but with this 10 week cycle will there be a strength phase? Just wondering if a newb like myself will struggle more with this type cycle than with your previous 16 week cycles. Thanks, Stew.
Aimee 2009-04-13
Stew, you're welcome!
Mike Cundiff 2009-04-13
Sn 135 Sn Pull 175 Sn DL 175 FS 215 Wod with BP, GDH, Pullups
shawn 2009-04-13
Snatch 3x2 70kg Sn.Pull 3x3 90kg FS 3x3 112 kg KB Swings 24kg + Ab Wheel 21-15-9 1.5 mile run
Jonathan Dunn 2009-04-13
Yee Haw! Glad to return to the fold after training for 12 weeks and then competing in my first powerlifting comp. After two weeks off, I'm ready to roll. Snatch: 110 x2x3 Snatch Pull: 140 x3, 190 x3x2 Snatch Deadlift: 320 x3x3 Front Squat: 135 x3, 155 x3, 165 x3 and I'm toast GHD SU: 50 x8x3 Seated Calf Raise: 100 x12, 155 x10x2
Warren Ruppart 2009-04-13
M/36/6'8"/240 Snatch 105 Snatch Pull 125 Snatch DL 125 FS 3x5@185 GHD SU: 3x8@+25 Kipping pull-up practice
Greg Everett 2009-04-13
Stew - You'll be fine on this cycle - it has a strength phase built in.
Lamarr 2009-04-13
new cycle looks interesting already. Can't wait to start it. Great customer service as well from the store. All purchases arrived earlier than expected which is rare these days. Thanks Lamarr
JonGB 2009-04-19
Back on it after straining myself starting in the middle of the last meta-cycle...bad mistake. Starting in the right one this time... Sn: 95 x3x3 Sn Pull: 115x3x3 Sn DL: 115 x3x3 FS: 115 x3x5 25lb GHD Situps (roman chair situps): 3x8
Iron Man 2009-05-26
Started today. Thought it better to start with day 1. Snatch 139# x 2 sets of 3 Snatch Pull (lacked extension on 1, but god to a good shrug otherwise) 179# x 3 x 3 Snatch DL 179# x 3 x 3 FS 189# x 3 x 5 Weighted GHD supersetted with FS for lack of time w/25# x 3 sets of 8 Nice break from a lot of CF met-cons recently. Everything but the first wobbly snatch felt good. Breathing up on last 2... still a little late to work. 2 questions... if old comments are checked, 1 - Did I get the sets and reps right? 2 - Do people normally hit some calisthenics (CFWU) during the warm-up? I want to maintain strength and strength endurance for CF as I improve my oly lifts. Sorry if these are repeat Qs, but i didn't find them in the FAQ. Thanks, Brett
Greg Everett 2009-05-26
Brett - 1. Looks like you got the sets and reps reversed. Check the info link at the top of the WOD (not the faq at the very top of the page).2. There are 2-3 metCons/week here
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