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Old 06-05-2009, 11:31 AM   #61
Sam Nutt
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I. Snatch - 75% of Wed. snatch x 1 x 5

45 x 1 x 5

II. Clean & Jerk - 75% of Wed. CJ x 1 x 5

75 x 1 x 5

III. 3 rounds for time:
10 clapping pullups
10 clapping pushups
3:40
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Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 06-09-2009, 06:19 PM   #62
Sam Nutt
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I've been lax on posting my workouts, though I have been doing them. Hit a PR in the snatch on Saturday of 60 kg. A power snatch, but still.

I. Power Snatch - 75% of Monday x 1 x 5

50 x 1 x 5

II. Power Clean and Jerk - 75% of Monday x 1 x 5

65 x 1 x 5

III. 3 rounds for time of:
15 kipping pullups
7 box jumps (mid-thigh)
3:20
__________________
Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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Old 06-11-2009, 03:07 PM   #63
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As always, everything in kg unless listed otherwise.

I. Snatch Balance - 65% x 3 x 3

45 x 3 x 3

II. Mid-hang snatch - 60% x 2 x 3

45 x 2 x 3

III. Mid-hang clean & power jerk - 60% x 2 x 3

65 x 2 x 3

Only did the cleans on the second two sets, as my shoulders started killing me. I think I have some serious technique issues on my jerks (split or power) and need to post some video soon to get it corrected.

IV. 3 rounds for time:
20 push ball - 15% BW
20 KB snatch (10/arm) - 25% BW

Subbed DB push presses (35 lb. each arm) for push ball. Used 1.5 pood for snatch. 9:02 with a couple of chalk runs. Deceptively hard, but a great metcon!
__________________
Goals:
140kg C&J | 90kg Sn | 500lb. DL | 1:15 400m | 15s FL | BW Press | 1:20 500m row
per aspera ad astra
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