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Old 07-28-2010, 03:54 PM   #41
Billy Millar
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Wednesday - 7/28/10

1) Clean Grip Power Snatch: up to 125# x 3 x 3

2) Hang Power Snatch: up to 120# x 3 x 3

3) Hang Power CnJ: up to 135# x 3 x 3 (de-load)

4) 5 min KB Sn: 24 Kg, changed hands every 3rd rep, nice and slow

5) 5 min KB Clean: 24Kg, same as snatch cycle

6) TGU: 45#BB x 3 x 3
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Old 07-30-2010, 12:49 PM   #42
Billy Millar
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Friday, 7/30/10

1) Deads: up to 225# x 5 x 3

2) Clean Grip High Pulls: up to 160# x 5 x 3

3) Incline Press: up to 185# x 3 x 3

4) 24Kg KB Cleans: 5 min cycle, changed hands every 3rd rep, nice and slow

5) 24Kg KB Jerks: same as cleans

6) KB windmills: up to 16 KG x 5 x 3
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Old 08-02-2010, 06:33 PM   #43
Billy Millar
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Monday, 8/2/10

1) Squats, up to 205# x 3 x 3

2) G-M, up to 95# x 10 x 2

3) Back Row (slow, strict and stretchy), up to 135# x 5 x 3

4) KB CnJ: 2 x 16KG, 54 reps in 5 mins

5) KB Sn: 24KG, 60 reps in 5 mins
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Old 08-04-2010, 06:05 PM   #44
Billy Millar
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Wednesday, 8/4/10

1) Clean Grip Power Snatch: up to 120# x 3 x 3

2) Hang Power Snatch: up to 120# x 3 x 3

3) Hang CnJ: up to 140# x 3 x 3 (de-load)

4) KB Snatch: 24KG 5 mins unbroken, change arms every 4th rep

5) KB Cleans: same as snatch
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Old 08-06-2010, 01:26 PM   #45
Billy Millar
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Friday, 8/6/10

1) Deadlift: up to 275# x 3 x 3

2) Clean Grip High Pull: up to 185# x 3 x 3

3) Incline Press: up to 205# x 3 x 3

4) 24Kg KB 10 min biathlon cycle (5 mins jerk, 5 mins clean) slow and steady, changed over every 4th rep
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Old 08-09-2010, 09:07 PM   #46
Billy Millar
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Monday - 8/09/10

1) Squat, up to 225# x 3 x 3

2) Good-Morning, up to 95# x 6 x 3

3) Back Row, up to 185# x 3 x 3

4) KB CnJ, 2 x 16Kg: 54 reps in 5 mins

5) KB Sn: 5 min cycle, changed hands every 6 reps, slow and easy
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Old 08-16-2010, 03:55 PM   #47
Billy Millar
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8/16/10 - First day back from vacation, took it easy

1) Squat: up to 205# x 5 x 3

2) Good Morning: up to 95# x 10 x 2

3) Back Row: up to 95# x 10 x 2

4) 2 x 16Kg KB CnJ: 30 reps
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Old 08-20-2010, 04:39 PM   #48
Billy Millar
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8/19/10

1) Deads: up to 245# x 5 x 3

2) High-pulls: up to 165# x 5 x 3

3) Incline BP: up to 185# x 5,5,4 (failed on last set)

4) 24Kg KB: 5 mins jerk, 5 mins clean

5) 2 x 16Kg Kb: "cooled down" with some complexes
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