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Old 04-19-2012, 04:16 PM   #245
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 611
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Yesterday 20120419

500m row warm-up

Powercleans
135lbs x 5/155lbs x 3/175lbs x 5/185lbs x 5/185lbs x 5

Hang (below knee) Snatch
95lbs x 5/115lbs x 5/135lbs x 5/135lbs x 4

Snatch Push Press + Over-head Squat
135lbs x 3 + 3 x 2

Conditioning (some-what):
2 Rounds;
20 push-press @ 95lbs
20 hand release pushups
20 dead-hang pull-ups

Last few sessions:

20120418

KB Clean & Jerks x 20 reps x 3 sets (70lb)
Floor wipers x 10 x 3 sets on pull-up bar
KB Snatch + Windmill + Turkish Get Up x 2 x 3 sets w/ (70lbs)
(light day)

20120417

Front Squat
135lbs x 5/185lbs x 3/205lbs x 2/225lbs x 3 sets of 5 reps

Dead-lift
135lbs x 5 x 2 sets/225lbs x 5/275lbs x 3/335lbs x 2/365lbs x 3

Press + Push Press + Push Jerk x 3 x 3 sets w/ 135lbs
Muscle up on bar + 10 pullups x 2
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