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Old 01-07-2013, 12:37 PM   #11
John Donovan
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130107

Mobility

"Cindy"
20 min AMRAP

5 ring rows
10 push ups
15 squats

11 rds + rows& 7 push ups

Subbed the ring rows due to no pull up bar at home. PR on this WOD
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Old 01-10-2013, 02:26 PM   #12
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130110

WU, DROMs, Mob

Snatch- 95x5, 115x3, 135x2, 155x1, 175 PR attempt x3 (f)

C&J- 135x5+1, 185x3+1, 205x2+1, 225x1+1-PR
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Old 01-14-2013, 09:32 PM   #13
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130114

WU, DROMs, Mob

Sn triples from above knees- 95x3, 115x3 with singles of 135x2

Snatch(full) attempt of 177# with 3 misses that were either lost at the bottom or on the way up from bottom. Really close to getting this lift!

Cleans- 135x5, 185x3, PR attempt ofr 245#-miss

Snatches felt great today. Great pulls and seemed quick under the bar. The upper resp. infection I have was very much evident during the cleans, taking all my energy away. I have difficult times getting weights that I consider working weights. Tried 245# for grins and if I had a little more juice to get under it would've been a good lift. Second pull got the bar to chest height with good vertical path. Soon......
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Old 01-24-2013, 06:21 PM   #14
John Donovan
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130124

Started training with a coach last Saturday so my programming has changed. Basically in order to fix my issues I have to start over completely. All my coach has me doing now is the first and second pulls broken into 3 parts: floor to above knee, above knee to mid thigh, and mid thigh to shrug. For the next 3 weeks(1 month total) my workouts will look like this:

Day 1
Clean grip pulls-95#x10x5 each part
Whatever squats, DLs or jerks I want after
METCON

Day 2
Snatch grip pulls same weight and rep scheme
Whatever support work I choose
METCON

Day 3
Clean grip
Support work
METCON

Day 4
Snatch grip
Support work
METCON

Any other workouts are on my own. So far it's going well.
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Old 01-26-2013, 09:40 PM   #15
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130126

WU, DROMS, Mob

3 position clean pulls- 95x10x5 each

HBBS- 225x5x2, 265x3x2, 310x2

3 RFT

30 sledgehammer strikes
20 lat. jumps
10 box jumps 24"

7:00
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Old 01-29-2013, 10:38 AM   #16
John Donovan
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130128

WU, DROMS, Mob

3 position snatch pulls- 95x10x5 each

Snatch push press/OHS- 40kg x5+2x2, 60x3+2, 80x1+1(PR)

"Fran"
21-15-9

Thrusters
Pull ups

7:55. Thrusters were 65# and pull ups were kipping with band assist.
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Old 02-01-2013, 08:05 PM   #17
John Donovan
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130201

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

Front squat- 225x5x2, 269x3x2, 300x1(PR)

"Diane"
21-15-9

DL- Scaled from 225 to 135
HSPU- Scaled to feet on 24" box

3:30(PR)

The PR front squat went up super easy and had maybe another 15# in me.
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Old 02-03-2013, 08:38 PM   #18
John Donovan
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130203

WU, DROMS, Mob

Snatch 3 pos. pulls- 95x10x5

Jerks- 135x2x5, 185x2x2, 244x1(PR)
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Old 02-05-2013, 04:28 PM   #19
John Donovan
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120205

WU

Clean 3 pos. pulls- 95x10x5

Pendlay rows with diff grip each set(snatch/clean/narrow)- 135x5x3, 185x3x3, 225x2- no narrow

Sots press- PVC x 10, 45x5

Band pull aparts with mini band

Back ext- 10x2

Good mornings- 45x10x2
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Old 02-07-2013, 06:06 PM   #20
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130206

WU, DROMS, Mob

Deadlift- 135x10, 225x10, 315x6, 405x1, 425x1(PR)

Strict press- 135x5x2

Reverse hyper- 10x5

Abs and jump rope
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