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Old 09-18-2009, 06:39 AM   #30
Tim Brown
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Join Date: Jan 2009
Location: Milwaukee, WI
Posts: 145
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9/18/09 Friday BW 170

Power Clean
45 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps x 5 sets
(no increase)

Metcon
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 12 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 9 reps
45 lb Dumbbell Swings x 12 reps
30 lb (each arm) dumbbell press x 6 reps

I had major form issues with my power cleans. I couldn't seam to hit them well. The metcon was fairly easy. I'm still getting a feel for the weight-rep selection.
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