Week 4S1

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Home   |   Contact   |   Help   |   Mobile Monday September 8 2008 Back squat - 90% x 2 x 3 Snatch pull - 107% x 2 x 3 Press - 4 x 4 med-heavy weight Chin-ups - 3 x 90% of last Friday's reps 3 sets of: A. GHD sit-ups  x 15 slow B. GHD Russian twists x 20 Week 4S1 Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Olympic Weightlifting for Sports Dumbbell Moves DVD - Vol 1 Werksan Training Collars Jerk Progression Poster 30 Comments Emily 1 | 2008-09-07 Should we be using any weight for the Russian twists? Greg Everett 2 | 2008-09-07 Yes. Choose a weight that allows you to do the RXed reps. Larry Lindenman 3 | 2008-09-08 Great new look to the website!!!! Jesse Woody 4 | 2008-09-08 Greg, you're calling for 90% of last monday's reps for the chin-ups, but last monday we did 3x10 weighted as needed. Should we go by last Friday, which was a max-rep chin-up day? Dave Wagner 5 | 2008-09-08 Squat 3x2 @ 275# Snatch pulls 3x2 @ 185# Press 4x4 115#-135#-145#-155# Chin-ups 14-13-8 New site looks great! Greg Everett 6 | 2008-09-08 Jesse - Yes, sorry - that was supposed to be Friday. donna m 7 | 2008-09-08 squat 135# sp 70# press 60# chin ups 3x9 no ghd avail so i did ab mat with 10# and twist with 10# john vernon 8 | 2008-09-08 i'm diggin the new look, nice work. tommi k 9 | 2008-09-08 Back squat - 145,147.5,150kg Snatch pull - 92.5kg Press - 80kg,last set was a triple Chin ups - 10,9,8, did 90% of last mon. Didn`t see the update and have no brains GHD Sit up 3x15 slow GHD Russ.twist 2x20x10kg luca z. 10 | 2008-09-08 Cool new look guys, congrats!!! Hope all is good saulj 11 | 2008-09-08 Great job with the new website, looks great! Dallas Wyciskalla 12 | 2008-09-08 Squats 130 3x3 Snatch Pull 70 2x3 No press, bumbed shoulder weighted Pull up 3x5 12, 16, 16 GHD ab workout JP 13 | 2008-09-08 Greg, It was nice meeting you at the Crossfit Olympic Weightlifting seminar at USD. I talked to you a little bit about competing and shoes. What were the shoes that you would recommend? Thanks for the great instruction at the seminar. JP Greg Everett 14 | 2008-09-08 JP - If you have a normal-wide foot, the Do-Wins and Botevs are good choices, or the VS Athletics, which are copies of Do-Wins. If you have a narrower foot, Adidas will fit better. VS are the least expensive. Richard Vanmeerbeek 15 | 2008-09-08 Back squat - 130kg x 2 x 3 Snatch pull - 85kg x 2 x 3 Press - 60kg x 4 - 55kg x 4 x 3 Pull-ups - 3 x 12 + 18kg weight-vest (kipped) 3 sets of: * A. GHD sit-ups x 15 slow (done on swiss ball) * B. GHD Russian twists x 20 (10kg plate, arms straight) Eric Brandom 16 | 2008-09-08 M/23/6'1"/180 BS: 320 SNPL: 225 Press: 165 - got tough later Pullup: 3x18 GHD Workout: 20# ball for RT's JP 17 | 2008-09-08 Thanks bro. Matt Wichlinski 18 | 2008-09-08 BS 405x2x3 SP 260x2x3 P 185x4 195x4 205x4x2 CU 12 10 8 abs 10 lb bumper for twists KCFB4 19 | 2008-09-08 BS - 275, 280, 290 SnP - 175 Press - 140, 145 x3 sets GHD Russian Twist w 10lb Nice new design and awesome wods Matt Dyson 20 | 2008-09-08 BS - 265# Sn pull - 185# Press - 115# 125# x 3 Chin-ups - Did these before the change from Monday to Friday so I did weighted chin ups 3 x 9 reps at + 10# 3 sets of: A. GHD sit-ups x 15 slow B. GHD Russian twists x 20 + 10# justin "Thor" 21 | 2008-09-08 Squat 285 lbs.x2x3 Snatch pulls 175 lbs x2x3 Press 4x4 155 lbs sets across Chin-ups 5-5-5 3x15 45 lbs weighted Ab-mat sit-ups JD 22 | 2008-09-08 Back squat - 150kg x 2 x 3 Snatch pull - 105kg x 2 x 3 Press - 4 x 4 60kg, 65, 62, 62 Pull-ups - 10, 8, 6 Richard Thomas 23 | 2008-09-08 Back Squat 112.5kg x 2 x 10 Snatch Pull 75kg Strict Press 60kg (Failed rep 4 of 4th set) 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 8# Dynamax ball Eva T. 24 | 2008-09-08 Greg, Like the new look of the site! ADR 25 | 2008-09-09 Back Squat 245# x 2 x 3 Snatch Pull 145# Strict Press 105 x 4 x 4 Chin Ups - 11,11,11 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 10# DB Alex Europa 26 | 2008-09-09 BS: 320 x 2, 320 x 1 (F), 315 x 2 Snatch pull: 140-lbs x 2 x 3 Press: 125-lbs x 4 (Right elbow felt tweaky, stopped after 1st set) Chins: 3 x 10 (30-lbs) 3 sets of: GHD situps x 15 slow GHD Russian twists x 20 (25-lbs) First day back from getting engaged in Switzerland! Felt great to be back in the gym, but didn't feel solid under the weight. jb 27 | 2008-09-09 * Back squat - 90% x 2 x 3 - used 210#, tough * Snatch pull - 107% x 2 x 3 - used 155# * Press - 4 x 4 med-heavy weight - did 110# * Chin-ups - 3 x 90% of last Friday’s reps - 14/10/10 Jonathan 28 | 2008-09-09 Back Squat: 225# x 2 x 3 Snatch Pull: 225# x 3 x 3 Strict Press: 120 x 4 x 4 Chin Ups - 11, 6, 6 3 sets of: A. 15 x slow GHD sit ups B. 20 x GHD Russian Twists with 25# Jason Boag 29 | 2008-09-09 BS: 275 x 2 x 3 Snatch Pull: 165 x 3 x 3 Press: 125 x 4 x 2, 125 x 3 x 2 Chin-ups: 13, 13, 9 A. GHD Slow B. Russian Twist - 20lb ball MAWL 30 | 2008-09-16 BS: 270 Sn Pull: 145 Press: 135 - struggled, should have been able to do more weight Chin-ups: 9,8,7 10 lbs. for Russian Twist Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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