3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10

Strength Cycle 2 - Week 1" />

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The one and only Lani!
Monday February 9 2009

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10

Strength Cycle 2 - Week 1
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18 Comments
keith fine 1 | 2009-02-09
Is a snatch DL, just a DL with a snatch width grip,or is it something else?
scott spencer 2 | 2009-02-09
yes. snatch deadlift is a width a snatch grip and 110% of your max snatch weight. why is there Metcon on monday? It wasnt in the first strength cycle. is there a change going on?
Al 3 | 2009-02-09
Anyone know how many weeks this strength cycle is going to be?
Scott 4 | 2009-02-09
Just a Question to clarify, when it says back squats 83% x3 x5 does this mean 3sets of 5, or 5 sets of 3
Eric Brandom 5 | 2009-02-09
Scott - The pullups and situps are not metcon, not for time, just do with full ROM and put lots of weight on the situps Al - Microcycles are always 4 weeks, macro = 16 weeks
Liam Dougherty Springer 6 | 2009-02-09
BS: 210 felt good got real deep and have begun using the high bar position.... 5th set felt stronger than the two bfore and was realy quick on the way up. SnDL: 160 basicaly just used the snatch position for the first pull including flareing the knees. felt oddly heavy. PP: 155, 160(last two sets) Felt great and fast the last rep of the last set got heavy and had to press at the top do to it slowing. I feel stupid because when I was doing one rep max testing in oder to start the CA WOD I was running out of time before a meeting I couldn't be late for so after my 195 PP went up so easily I decided to just calculate my sets at a 200 max. Then Aimee answered one of my posts saying never to work at a projected PR haveing to do with a lift I failed at but thought I could have made if I was feel ing better... so today I felt like the sets were so easy at 155 I would see what they were like at 160. The only reason I am bummed is because I am shure I could have put up the 200, however that last rep did slow down... The lesson in all this I beleive is listen to my coach and stick with the 195 I have acually put up, and next time go for the bigger number If I think I can. This was my first CA WOD I will be doing the metcon portion this afternoon before work I am planning on using 25# for the GHD sits When it says Max chins does that mean a number previousely set as max or the max you can each round in one set?
Matt Wichlinski 7 | 2009-02-09
Max chins means the most you can possibly do in that set
Kevin Parsons 8 | 2009-02-09
The "info" section at the top of the WOD will answer many of the general ?'s about the WODs.
Liam Dougherty Springer 9 | 2009-02-09
Crap! I realy messed up.... Oh Well I did the Work out in 4:30 as a metcon which ment I only did 16reps, 5, 5 for the chin ups I guess I will do one more set for max reps and call it a push. 25# GHD sit ups which I am just fine with metcon or not. Sorry to the coaches this was my first WOD here and I will pay more attention in the future.
ADR 10 | 2009-02-09
Back squat - 250# x 3 x 5 Snatch deadlift - 195# x 3 x 3 Push press - 150# x 5 x 5 3 sets of: A. Chin-ups x max - 11, 10, 8 B. Weighted GHD sit-ups x 10 - 40#
Rossi 11 | 2009-02-09
Hey guys - couple of questions...I don't know what my max push press is any suggestions on what to use? Jerks and presses are my weakest area. Also I don't have access to a GHD any suggestions for a sub exercise? Thanks for the help. BS - 375 X 3 X 5 Sn DL - 205 X 3 X 3 PP - 185 X 3 X 5 3 sets of A. 10, 9, 8 B. Weighted situps with a 45
Greg Everett 12 | 2009-02-09
Rossi -Push press to a max today, and then drop to the % for 3 sets instead of 5.
Matt H. 13 | 2009-02-09
Back Squat: 270x3x5 Snatch DL: 185x3x3 Push Press: 195x1, 155x5x3 (Glad I did this right) Chins and Situps: 15,12,10
Rossi 14 | 2009-02-09
Thanks....will do next time
Jesse Woody 15 | 2009-02-09
BS 270 x 3 x 5 Sn. DL 225 x 3 x 3 PP 195 x 5 x 5 Just two sets of chins, one set of sit-ups, not enough to eat today and totally crashed after that.
wolfRobb 16 | 2009-02-10
Lani!!! Woot, Woot!!
Andrew Wilson 17 | 2009-02-13
80/85/87 72
Lisa Waddell 18 | 2009-02-15
Oh my gosh! Lani, soooooo good to see you. You look awesome. Mommyhood has made you even prettier.
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