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Old 12-14-2010, 12:25 PM   #188
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 612
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Busy busy busy at work...

20101214

Barbell Snatch

45lbs - 145lbs warmup

165lbs 2x3 work-sets

Power-Clean/Jerk

135lbs x 3
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1

Power-Clean (185lbs) x 10 + 20 pushups
(was going to do a metcon w/ this, but I ripped something under my right thumb and it started to bleed...)

Box Jumps
32" / 42"

20101213

Warmup
21-15-9
Dead-hang pullups + Pullups

Strength
Squat
295lbs 3x5
(Legs felt really weak this session. Maybe from KB 300 the day before)

Stamina
Squat (275lbs) x 9
Push-press (75lbs) x 75

Attempted the work capacity from Sealfit.com
AMRAP 30 min
5 hspu
10 toe to bar
15 kb swings

got into it and Munsen'd it. no more metcon/work capacity on sundays....
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