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Old 10-31-2008, 06:58 PM   #10
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
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2008.10.31
Dynamic stretching
Diesel Crew shoulder rehab - Day 3, 2 rounds
Olympic lifting
Drilled tall snatch, tall clean, snatch balance with PVC, 15kg

Snatch balance + 2 OHS
35, 37.5, 35 (dropped weight to maintain snatch balance form)

Rack jerk - heavy single
35, 40, 45 - Shoulder pain started to flare up again, so I laid off adding more weight

Body rows - max sets
8, 10, 12

Single arm rows with 1-pood kettlebell
Barbell rows - sets of 7 with 15, 20, 35kg

Metcon - 11:16.31
Row 250m
5 box jumps (22.5'')
40s plank w/ 15kg plate
Row 500m
10 box jumps (22.5'')
30s plank w/ 15kg plate
Row 750m
15 box jumps (22.5'')
20s plank w/ 15kg plate
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