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Old 05-21-2009, 03:01 AM   #22
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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21. MAY 09 BW 84KG 56MIN --- RAHMENORIENTIERUNG W5/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps

Power Jerk:
20.0 kg x 2 reps x 2 sets
30.0 kg x 2 reps
40.0 kg x 2 reps
55.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps
80.0 kg x 2 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 4 reps x 2 sets
80.0 kg x 4 reps
90.0 kg x 4 reps x 2 sets
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