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Old 09-22-2008, 01:09 PM   #31
Cosmo Mazza
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Default 9/22

W/U


Hang Squat Clean up to 135


Front Squat

215 x 3 x 5 reps


Weighted Dips

45# x 2 x 5 reps
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Old 09-29-2008, 12:00 PM   #32
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Default 9/29

w/u:

Hang clean
135 x 3, then hang power clean 135x3, 155 x 2

Shoulder Press
135 x 3 x 5 reps

155 x 1 (after squats)


Speed (jump) Squat

155 x 2 (on the minute for 10 minutes, 3 on the last set)


Metcon:

3 rounds
1 minute jump rope
5 x waist high box jump
3 x pull-ups (pull and kip from low bar to high bar)

6 minutes total
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Old 10-03-2008, 02:00 PM   #33
Cosmo Mazza
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Default 10/3/2008

SPEAR and ring gen. w/u

Hang snatch

65, 95, 115 x 3

135 power 2 x 1 rep

Deadlift

285 + vest

5x5 (grips: set 1 2 front then mixed, set 2+3 hook, set 4+5 mixed)

Rope Pull-ups

w/vest 5, 5, 3
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Old 10-06-2008, 11:35 AM   #34
Cosmo Mazza
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Default 10/6/2008

SPEAR W/U

Hang Power Clean

135, 155, 175 x 3

Push Jerk

185 5 x 5 reps (very last reps missed lockout)

Pull-ups

70 lbs 2 x 5 reps

Band ab work
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Old 10-13-2008, 04:24 PM   #35
Cosmo Mazza
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Default 10/13/2008

SPEAR warm-up

Crossfit WOD:

5 rounds:

2 min bag work/jump rope
20 x 25# sit-up
15 x 245 trap bar DL

18:24

Then:

Weighted Dips

45# x 5, 10
90# x 5

Weighted Pull-ups
70# x 5
45# x 5

10 HSPU
Planks (all 3 directions)

20 kipping pull-ups
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Old 10-24-2008, 02:33 PM   #36
Cosmo Mazza
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Default 10/24/2008

jump rope and spear general w/u

Tall Clean and Jerk

95, 135 x 2

Tall power clean and jerk

185 x 1

Front Squat

215: 5, 4 (hit rack), 5, 4

Weighted Pull-ups
70 x 5
70 x 5 + 2

10 HSPU
Vertical jump x several max attempts
50 push-ups
vertical attempts
handstand hold
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Old 10-26-2008, 11:30 AM   #37
Cosmo Mazza
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Default 10/26/2008

W/U

Metcon only

3 rounds:

400 M row
7 sandbag clean and press/jerk
4 turkish get-ups (55 db)

14:27

weighted vest ring pull-ups, 6, 7
~20 mb sit-ups
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Old 11-07-2008, 06:56 PM   #38
Cosmo Mazza
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Default 11/7

W/U

Hang pwr snatch to OHS

95 x 5, 115 x 3 Rock solid

Pwr Clean and Jerk

135 & 155 x 3

190 x 3 x 3 (+ 1 jerk on last rep of last set)

205 x1 (just short of lock-out, hit ceiling)

135 x 5 squat cleans


Pull-ups


8 + 4 after ball fell w/vest and MB
15 vest only
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Old 11-08-2008, 08:14 AM   #39
Cosmo Mazza
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Default 11/8/2008

Gen w/u

Drop snatch triples to 95

Overhead Press

135 x 5 x 5 reps

Deadlift

285 + vest: 3 x 7 reps
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Old 11-10-2008, 05:13 PM   #40
Cosmo Mazza
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Default 11/10/2008

Burg oly w/u

Thruster (1,1,1,1,1)

155, 175, 185, 195, 200 (f), 185


Metcon:

3x
200M Row
10 Pull-ups

no rest

2x

300 M row
10 box jumps

about 11:40
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