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Nicki learning how to use straps
Monday November 3 2008

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 4 x 4
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
Week 4S2


Questions? Get answers here or post in comments.
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17 Comments
Eric Brandom 1 | 2008-11-02
The last week of the strength microcycle is BAMF
Richard Thomas 2 | 2008-11-03
Back squat 100kg x 2 x 10 (Feeling weak today. this is approx 76%) Snatch Pull: 77.5kg Press: 60kg Weighted GHD 12lb Dynamax
Alex Europa 3 | 2008-11-03
First day back to full training. I'm resetting back to Week 1S2. I won't be posting here so as not to jumble up the comments, but rest assured I'll be hitting it hard!
Richard Vanmeerbeek 4 | 2008-11-03
* Back squat - 117.5kg x 3 x 8 (knee pain, stopped 2 sets short) * Snatch pull - 92.5kg x 1 x 2 * Press - 57.5kg x 4 x 4 Done between press sets : * Pull-ups - 16/14/11 (very sore from Angie yesterday) * Weighted GHD sit-ups - 3 x 10 10/15/15kg Off to ice the knee !
tommi k 5 | 2008-11-03
BS - 157.5kgx2x1 Press - 75kg Pull-ups - 15 PR,12,10 GHD 3x10 - 10,15,20kg
JCL 6 | 2008-11-03
1st day with PM from crossfit bs 275 x 2 275 x 2 Snatch Pull 165 x 2 Press 155 x 4 160 x 4 165 x 4 170 x 4 ghd 0 x 10 8 x 10 10 x 10 pull-ups 4 3 3
Paul K 7 | 2008-11-03
BS: 315 Snatch Pull: 165 Press: 135-145-155-165 pull-ups: 11-7-6 GHD: BW-10-15lbs
ADR 8 | 2008-11-03
Back Squat - 250.5# Snatch Pull - 185# Press - 105# Pull-ups - 13,13,13 GHD Sit-Ups - 50#,55#,60#
Eric Brandom 9 | 2008-11-03
M/23/6'1"/180 BS 325# SnPu 230# Press 145 Pullups 15, 13, 16 GHD Situps +45#
Jonathan 10 | 2008-11-03
BS: 265# x2x2 Snatch Pull: 210# x1x2 Strict Press: 125# x4x4 Max Pullups (Dead hang, Chest to bar): BW + 100# x1; BW + 45# x4; BW x10 Weighted GHDSU: 10# x10x3 (weights behind head) Calf Press 495# x12x3
Ian 11 | 2008-11-03
BS: 142.5 kg - I've been doing low bar. Trying to go back to high bar but it feels weird...I like low bar better. SnPull: 92.5kg - getting better at the transition from 1st to 2nd pull, but still needs a lot of refinement Press: 65kg PU: 26/18/15 GHD: 10 lbs Awesome programming. Today was a lot of volume. I'm gonna be sore. 33/m/6'/200
Nathan Holiday 12 | 2008-11-03
Hey Guys, I've never posted here. I'm a CrossFit Instructor from Team Crossfit Acadmy in Monrovia, CA. I have a mild weightlifting background and recently decided (after a lot of crossfit) that I needed to get my strength in order; so here I am. M/24/6'0/180 BS 285 x2x2 SnPU 225 x1x2 Press 115 4x4 Only did one set of pullups: 35 kipping. 3x10 GHD situps without weight. How do most people fair, in terms of metcon, when following the cathletic wods? N
Jay Huhn 13 | 2008-11-04
After Reading Greg's book and training with the crew at Mike's Gym on Saturday, its time to step it up M/37/ 6'0/ 215 bs 145 kg SP 95 kg press 60 kg PU 12, 11, u ghd 10 lbs
Robb Wolf 14 | 2008-11-04
BS-145kg SP-95kg press-70kg-felt super heavy. Have worked push press almost exclusively for the past few months and weight off the rack is tough. Time to add in some accessory work. PU- 4x3@30kg Crispy critter!
Jody Woodland 15 | 2008-11-04
BS - 325# SNP - 185# (not heavy, focusing on speed) PR - 155# (A PR for this range of worksets, in spite of not doing much strict pressing. I'm guessing all the push presses are helping with the sticking point in strict presses.) PU - 4/4/4 @ -25# (not impressive, I know, but improving. Soon I'll get more than 1 or 2 bodyweight fat boy pullups.) GHD SU - 25#
Rick 16 | 2008-11-05
BS-270# Snp-165# Press-155# no ghd so various abs
Mike C. 17 | 2008-11-06
BS: 115 kg Snatch Pull: 85 kg Press: 52.5 kg pull-ups: 45-30-30 (45 PR) GHD: 4 kg med ball
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