3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Week 4" />

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Ray deadlift
Monday January 4 2010

  • Back squat - 85% x 2 x 4
  • Snatch deadlift - 105% (of snatch) x 3 x 3
  • Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Week 4
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13 Comments
Gordo 1 | 2010-01-03
Did this a day early since I will be travelling on Monday Back Squat 217lbx2x4 Snatch Deadlift 165lbx3x3 Push-press 140lbx4x5 Pull-ups x6 @ 20,30,35lb GHD sit-ups 30, 25, 22
Kimi Kanda 2 | 2010-01-04
F/44/81KG/162CM warmup: 10 min elliptical; 10 min row; various exercises BS: 45kg x2x1; 50kg x2x3 SDL: 50kg x3x3 PP: 40kg x4x5 metcon: 3 sets 5 min 10/7/7 assisted pullups (rubber band + human help) 10 box jumps (.25m) jump up step down 50 singles jump rope
Scott Pauly 3 | 2010-01-04
43/m/200lbs Back Squat 145kg x2x4 Snatch Deadlift 100kg x3x3 Push Press 85kg x4x5
Neil Scholtz 4 | 2010-01-04
M/25/76kg/178cm Back Squat 136kg x 2 x 4 Snatch Deadlift 95kg x 3 x 3 Push Press 70kg x 4 x 5 Pull Ups: 1st set - 10kg weight vest & 7.5kg dumbbell 2nd set - 10kg weight vest & 10kg dumbbell 3rd set - 10kg weight vest & 12.5kg dumbbell GHR Sit ups: 40-35-30 reps
JCW 5 | 2010-01-04
back squat- 250 lbs snatch dl- 215 lbs push press- 170 lbs
Leslie P 6 | 2010-01-04
snatch deadlift is 105% of snatch max, right?
Greg Everett 7 | 2010-01-04
Leslie -Yes
TeddyB_SC 8 | 2010-01-04
Back Sqt - 124 Sn Deadlift - 89 P Press- 59
Kyle Pichie 9 | 2010-01-04
M/22/7165#/ Back Squat 250# x 2 x 4 Snatch Deadlift 195# x 3 x 3 Push Press 175# x 4 x 5 Pull Ups: 1st set - 12kg weight KB 2nd set - 16kg weight KB 3rd set - 16kg weight KB GHR Sit ups: 20-15-0 reps
John B 10 | 2010-01-04
BS 180#x2x4 SDL 145#x3x3 PP 120#x4x5
Sam McGowan 11 | 2010-01-04
M/33/178# Squat - 225#x3x4 (didn't read wkout closely and did 3 reps per set rather than 2) Sn DL - 185#x3x3 PP - 150#x4x5 Pullups - 55#, 60#, 60# GHR Situp - 20, 20, 20
Gene 12 | 2010-01-04
Back squat - 85% 270=230 x 2 x 4 Snatch deadlift - 105% 170=185 x 3 x 3 Push press - 78% 180=140 x 4 x 5 Round 1: 10# PU/33 SU Round 2: 20# PU/21 SU Round 3: 25# PU/20 SU
Brian Reckdenwald 13 | 2010-01-05
Back squat - 85% x 2 x 4 295 lbs x 2 x 4 Snatch deadlift - 105% (of snatch) x 3 x 3 205 x 3 x 3 Push press - 78% x 4 x 5 145 x 4 x 5 3 sets: A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest 10 lbs, 25 15 lbs, 22 20 lbs, 20
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