Week 3S1

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KB sidebends
Monday September 1 2008

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (weight behind neck) - 3 x 10
  • Side bends - 3 x 10 heavy


Week 3S1

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21 Comments
Richard Vanmeerbeek 1 | 2008-09-01

# Back squat - 127.5kg x 2 x 5
# Snatch deadlift - 100kg x 2 x 3
# Push press - 72.5kg x 3 x 5
# Weighted Pull-ups - 15kg x 3 - 25kg x 3 - 40kg x 1 - 50kg f (nose level)

Ab work later on on the rings.
tommi k 2 | 2008-09-01
BS 140kg
Sn.Dl. 90-95-100KG
Push press 90kg
Pull ups 3x10
Sit up 3x10, 20kg
Side bends 2x10 38kg
Mike C. 3 | 2008-09-01
Can you explain the side bend? Couldn't find the vid here or on CF.com. Thanks.
Greg Everett 4 | 2008-09-01
Mike -

Easy. Stand with a weight (I prefer a KB) at arm's length on one side. Bend the trunk to that side as far as possible, then back to the other side as far as possible. Make sure you don't bend forward.
Tarun Suri 5 | 2008-09-01
Yesterday I practiced cleans, squat cleans and I did very well. I was able to clean and jerk 95 lbs in good form. I'm happy I followed rippetoe's description on learning the power clean and adapting it from there.
Also thanks Greg for telling me to pull myself under the bar aggressively rather than fall under the bar like I was thinking.

On the not so good side, after a few snatches and snatch balances with a pvc pipe, I finally mustered the courage to do a snatch balance with a 45 bar.

I looked really stupid when the bar fell flat on my head.
At least it didn't hurt... I guess I eally got a hard head... But I'll get that snatch one day! I swear it.

CnJ: 95 heavy
FS: 135x2x4 (funny how before this workout, 135 was my 1rm!)
Tarun Suri 6 | 2008-09-01
Today:

BS: #180
PP: #85
PU: +#25x10x1

They both felt pretty easy. I guess my 1RM is higher than I thought it was.
JD 7 | 2008-09-01
Back squat - 144kg x 2 x 5
Snatch deadlift - 112kg x 2 x 3
Push press - 85kg x 3 x 5
Pull-ups - 3 x 10
Weighted sit-ups - 3 x 10 (10 lbs)
Side bends - 3 x 10 (50, 60, 70 lbs)
KCFB4 8 | 2008-09-01
BS - 265
SnDL - 225 (added weight)
PP - 4x2 - 190
Pull ups, 22.5, 17.5, 12.5
Wtd Sit ups: 10lbs
Side Bends: 45lb
Matt Dyson 9 | 2008-09-01
Back squat - 260# x 2 x 5
Snatch deadlift - 205# x 2 x 3
Push press - 145# x 3 x 5
Pull-ups - 3 x 10 + 10# (add weight if needed)
Weighted sit-ups (weight behind neck) - 3 x 10 +10#MB
Side bends - 3 x 10 heavy + 70# DB

Great Holiday workout!
ken c 10 | 2008-09-01
back squat: 325x2x5
snatch dl: 225x2x3 (upped it by 10lbs.)
dead lift: singles 275 315 365 415 435f
push press: 175x3x5

done as a metcon:
kipping c2b pull ups 3x10
ghd sit ups 3x10
side bends 2 pood kb 3x10
Jonathan Dunn 11 | 2008-09-01
BS: 217#x2x5
Snatch DL: 230#x2x3 (added weight)
PP: 125#x3x5
PU (deadhang): 3x10; 7-3; 6-3-1x BW (191#)
Weighted SU: 3x10x10#
Side Bends: 1x10x70#, 1x10x80#, 1x10x85#
Jody Woodland 12 | 2008-09-02
M/45/6'/238

BS - 320#
PP - 170#
SN DL - 185# (c0ncentrating on form and speed)
PU - 9/8/8 @ -70#
Wt SU - 3x10 @ 25#
SB - 3x10 @ 40/55/70# (new movement, figuring out weight)
Rick 13 | 2008-09-02
M/28/200

BS 240#
SN DL 225# upped it way up
PP 157.5#
PU 3x10 bw+10#
Wt SU 3x10 + 20#
SB 3x10 50/55/60#
Eric Brandom 14 | 2008-09-02
M/23/6'1"/180

BS: 305
SNDL: 235
PP: 205
PU: +25
SU: +25
SB: +125
Matt Wichlinski 15 | 2008-09-02
started this one after Tuesday's wod, only had time for the squats

385x2x5
Mike C. 16 | 2008-09-02
Back squat - 285 lbs x 3 x 5
Snatch deadlift - 95 kg x 2 x 3
Push press - 67.5 kg x 3 x 5
Weighted Pull-ups - 20 lbs x 3 x 10
GHD Sit ups - 4 kg med ball x 3 x 10
Side bends - 24 kg KB
Richard Thomas 17 | 2008-09-03
Only got squats (10x2) and Push press done

Back Squat: 100kg x 2 x 10
Push Press: 77.5kg x 3 x 5

Ran out of time after all of the squats. Will hopefully add in some of the other exercises to tomorrow's session.
Richard Thomas 18 | 2008-09-03
Whoops...mistake in previous post
(Note to self - Back squats were at 110kg)
jb 19 | 2008-09-03
BS 205#
Sn.Dl. 170#
Push press 145# - only 4 triples
Pull ups 16/11/5
Sit up 3x10, 10#

the monday workout's volume is tough.
jason boag 20 | 2008-09-03
BS: 250 x 3 x 5
SN DL: 170 x 2 x 3
PP: 175 x 3 x 5
PU: 3 x 10 with 18 lbs
WSU: 20, 35, 35
SB: 24 kg, 32 kg, 32 kg
MAWL 21 | 2008-09-08
BS: 260
Sn DL: 160,185,205
PP: 125 (don't know why I struggle so much with this)
PU: on rings 8,2/6,3,1/4,3,2,1
Sit-ups: 10 lbs.
Side Bends: 24KG KB
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