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Old 12-15-2012, 01:42 PM   #1
John Donovan
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121215

Snatch - 95x3 @ high/low hang, below knee and floor

Cleans - 95x3 from low hang and floor, 135x3 from floor


Halting clean deadlift - 135x5x5

Pendlay rows - 135x5x5

Back ext. 2x10

Kept the weight down to work technique which ended up being a good idea.
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Old 12-17-2012, 07:26 PM   #2
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121217

Snatch - 95x3 from below the knees. 95x3 and 135x3 from the floor.

Cleans - 95x3+1, 135x3+1, 185x3+1, fail@ 220x3

Clean pulls - 220x2x3, 95x5

220 has been my nemesis as of late. I think I'm not pulling high enough.
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Old 12-18-2012, 04:54 PM   #3
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121218

20 minute treadmill run/walk

hip, shoulder and wrist mobility

Front squat- 135x5, 185x5, 225x3, 245x2, 275x1, 295x1

295 is a PR for me, could've went a little heavier but ran out of time. 305 was a possibility the way 295 went up.
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Old 12-20-2012, 04:02 PM   #4
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121220

25 min cardio - row and treadmill

DL warmup 135x10

Banded DL 135@5x5 standing on one 2 1/4" band
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Old 12-21-2012, 08:51 PM   #5
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121221

SDHP 1.5poodx25

Mobility

Snatch pulls from above the knees
40kgx5x2, 60x3x2, 80x2

Sn push press/OHS- 40kgx3+1x2

Clean pulls from above the knees
60kgx5x2, 80x3x2

Cleans from above the knees
60x3x2, 80x2x2, 100f

15 - 9 - 3

KBS 1.5 pood
Box jumps 24"
HSPU with feet on box

4:33
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Old 12-23-2012, 07:07 PM   #6
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121223

SDHP 1.5 pood x 20 +KBS x 20

DROMs and mobility

Snatch from above knees 40kgx5x2, 50x3x2, 60x2
Snatch balance - 40x5x2, 50x3

Cleans from above knees 60kg x5+1x2, 80x3+1x2
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Old 12-27-2012, 02:26 PM   #7
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121227

Warm up, DROMs and mobility

Snatch from high hang
95x5x2, 115x3x2, 135x2
Sn push press/OHS
42kg x5+1x2, 52x3+1x2, 62x2+1, 70x1+1

High hang cleans
135x5+1, 185x2+1
Halting clean DL
80kg x5x2, 90x3x2, 100x2x2, 120x2

3 RFT

200m run
7 DB push press 40lb
14 ring rows @ 45* body angle

6:33
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Old 01-03-2013, 10:09 AM   #8
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121229

WU, DROMs, Mob

Sn pull/Sn- 95x5x2, 115x3x2, 135x2

Cl pull/Cl- 135x5x2, 185x3x2

Pendlay rows- 135 x5x2, 185x5x2
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Old 01-03-2013, 10:14 AM   #9
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130102

WU, DROMs, Mob

Power Sn- 95 x5x2, 115x3x2, 135x2, 155x1

Sn bottom sit- 45x5

Power Cl- 135x5, 185x3, 205x1, 225(f)

3 RFT

400m run
25 back ext.
25 sit ups

13:58
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Old 01-05-2013, 10:10 AM   #10
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130104

WU, DROMs, Mob

Pause Sn- 95x5x2, 115x3x2, 135x2, 155x1, 165x1-PR

Pause Cl- 135x5x2, 185x3x2, 205x2

3 rds

25 yd shuttle sprint
20 single unders
3 ring dips

Nice little METCON. Not going for time but definitely going as fast as possible. Snatches were power because for some reason I can't get my a@# down. Tried a PR clean of 245 which would've gone up if it weren't for the bar going forward on the drive forcing me to lean forward to catch it. I need to work on ankle mob big time.
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