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Monday July 13 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 4 x 5
  • Push press - 70% x 5 x 5
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Weighted sit-ups - 3 x 10
Week 1

Questions? Get answers here or post in comments.
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tim 2009-07-12
Im curious, how long is this cycle going to be? What are the main focuses of this cycle? For example, is this a "strength cycle"? Sorry for all the questions.
peter 2009-07-12
looking forward to the new cycle!
ken c 2009-07-13
congrats to jolie for another amazing performance at the games. she has shown tremendous consistency over the past 3 games with a win and finishing in the top ten twice. i don't think any other crossfitter can say that.
Hixy 2009-07-13
Hello Greg,

I reckon a few months ago you said the optimum dosage of creatine would be 5g for 2 weeks and then 1 week of. Are you still convinced, that that is the correct dose? I'm just curious! :)


Greg Everett 2009-07-13
tim - i don't remember - i think 6 weeks. it's a strength-emphasis cycle.
Greg Everett 2009-07-13
hixy - seems to be a good starting point and baseline, at least. i also like simply synching it with training - i.e. no creatine on back-off/lighter weeks. so you may be doing more like 2-4 weeks on, 1 week off. i would try to do an off week at least every 6-8 weeks.
Justin VanBeek 2009-07-14
Snatch Work... 85-90%
194, 198, 208 2X1

Snatch Pulls.... 110% X 2X 1 + 2 Snatch Grip Deadlifts

Clean and Push Press Work.... Pause at Jumping Position
... just up to 198

Cable Row + Band Resisted Push Ups

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