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Old 09-13-2008, 01:20 PM   #29
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

Hit a nice 23 hour fast yesterday. Felt great and got something close to 3k calories in 2 hours. A definite PR for that small of a window.

Heavy Singles today
Snatch: 115. 10 lb drop. The pulls felt much better, but I just couldn't hold it. Shoulder flexibility along with basic and fundamental form flaws are obviously the culprit. Shoulder flexibility I can fix... the others will take time and coaching.
C&J: 180 lbs. A 5 lb. jump from last week. Should have cut the snatches off. Would have made for a bigger increase.

Back Squat: 260 lbs. Felt really good and strong. Back felt a tad "off" doing these so I called it at 260. I'm good for closer to 280 or maybe more for a PR though... at least I think I am.
Metcon: 4 rounds, 15 reps each: Pull Up, Frog Hop, Plyo Push up.... Done in 6.50

Mini carb up today. Been glycogen depleted all week. Considering going with a more cyclical approach for a while.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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