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Old 02-23-2013, 09:26 AM   #31
John Donovan
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Join Date: Nov 2012
Location: Charlotte, MI
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130221

WU, DROMS, Mob

Sn complex(sn DL, low pull, high pull, power sn)- 95x5, 115x3, 135x1

Pendlay rows- 135x3x4. 2 sets with clean grip, 2 with snatch grip and pause at the top.

Wanted to do more but I was at work and too busy making runs on the ambulance
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Old 02-23-2013, 09:29 AM   #32
John Donovan
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130223

WU, DROMS, Mob

Power Cl- 140x3x10

Clean pulls- 160x5(3 low/2 high)x5

Muscle cleans- 45x5x3, 65x5x2

5 RFT
10,8,6,4,2

Thrusters 65#
Burpees

4:33
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Old 02-25-2013, 05:22 PM   #33
John Donovan
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130225

WU, DROMS, Mob

Power Sn- 110x3x10

Sn pulls- 150x5(3 low/3 high)x4

Workout was cut short due to ripping a callus.
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Old 02-28-2013, 03:13 PM   #34
John Donovan
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130227

WU, DROMS, Mob

Clean pull+ hang power clean- 135x5, 185x5, 205(f x2)

Front squat- 135x5, 225x5, 275x3, 315x1(PR)
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Old 02-28-2013, 03:17 PM   #35
John Donovan
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130228

WU, DROMS, Mob

Sn pull+ hang power Sn- 95x5, 115x5, 135x5, 155x3

Sn push press/OHS- 95x5+2

Sn balance- 95x3

Started "FGB" but only got through one round before someone took my rower. Snatch work felt great!
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Old 03-02-2013, 10:23 AM   #36
John Donovan
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130302

WU, DROMS, Mob

Power Cl- 150x3x10

Cl pulls- 165x5(3 low/2 high)x5

Muscle cl- 45x5x3, 65x5x2

Pendlay rows- 185x5x3
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Old 03-03-2013, 05:10 PM   #37
John Donovan
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130303

WU, DROMS, Mob

Power Sn- 120x3x10

Sn pulls- 155x5x5

Muscle Sn- 45x5x3, 65x5x2

Jerks- 135x2x2, 185x1x2, 225(F)

EMOM 13 min. alternating rounds

5 burpees
5 box jumps- 20"
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Old 03-05-2013, 12:52 PM   #38
John Donovan
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130305

WU, DROMS, Mob

High hang power clean- 135x5x2, 185x3, 205x1(PR)

OHS- 95x5

5 RFT

7 push press@ 75lbs
7 C2B
7 burpees

8:01
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Old 03-07-2013, 05:18 PM   #39
John Donovan
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130306

WU, DROMS, Mob

High hang power Sn- 95x5x2, 115x5x2, 135x3x2, 155x2, 165x1(PR), 175(f)

HBBS- 135x5, 225x5x2, 275x5x2
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Old 03-09-2013, 10:40 AM   #40
John Donovan
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130309

WU, DROMS, Mob

Power Cl- 160x3x10

Clean pulls- 170x5x5

Muscle cleans- 45x5x3, 65x5x2

Thrusters- 95x5, 115x5, 135x3x2

2k row- 8:35
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