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Old 11-21-2008, 09:05 AM   #41
Cosmo Mazza
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Default 11/17/2008

General w/u

Push Jerk:
195 3x3

Clean pull
255 1 every 30 s for 10

Metcon
7 x 70 pull-ups
6 x 45 cross chop
5 waist high box jump

5:40
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Old 11-22-2008, 01:25 PM   #42
Cosmo Mazza
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Default 11/22/08

Ring & burgener w/u
Snatch and OHS to 95 x 3

Hang squat clean 135 x 3

Power Clean

190 5 x 3 reps

205 x 1 (missed jerk)

Metcon

Half Tabatas (w/vest)

Sandbag front squats (~5 each)
Sandbag cleans (~5 each)
Push-ups (~20 each)
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Old 11-24-2008, 11:48 AM   #43
Cosmo Mazza
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Default 11/23/2008

Ring and general w/u

OHS Rock solid to 115, 135 ok (all from hang power snatch)

Diane for xfit

21, 15, 9
225 # Deadlift
Handstand push-ups

5:40

All sets broken, @ home w/ straight bar

A terrible time (almost twice PR) but havent been working that pathway.
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Old 11-29-2008, 08:55 PM   #44
Cosmo Mazza
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Default 11/29/2008

General w/u

Overhead Press

145 x 4 x 3 reps


Met Con (with weight vest)

2 rounds

145 # thruster x 5
10 pull-ups

Did 3 more thrusters...
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Old 12-01-2008, 01:13 PM   #45
Cosmo Mazza
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Default 12/1/2008

Burgener warm-up
Couple pull thru and HSPU

All singles

Power Snatch

135
145
145
145
Not great

Power Clean

185
205
215
215
225 (pr)

Front Squat

225
225
225

All very good.
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Old 12-01-2008, 04:26 PM   #46
Cosmo Mazza
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Default 12/1/2008 PM session

Oly warm-up

Jump Speed Squats

160 x 10 x 2 reps (on the minute)

Clean all from floor


Weight Vest

Pull-ups 2 x 15 reps
Ring Dips 2 x 10 reps
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Old 12-05-2008, 12:56 PM   #47
Cosmo Mazza
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Default 12/5/2008

wu

HSC Triples

Up to 135

Back Squat

245 3 x 5 reps

Pull-up and Dips

90#

Pull-ups 2 x 4 reps

Dips 2 x 5 reps
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Old 12-07-2008, 06:11 PM   #48
Cosmo Mazza
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Default 12/7/2008

W/U

snatch drop triples up to 95#


Metcon only

3 rounds:
135 # thrusters x 5 reps
sandbag bridges x 4 reps
ring muscle-ups x 5 reps
6:50
Then another 5 135# thrusters

Then 5 x 3minute rounds of heavy and double end bag work. First 3 rounds with 20# vest.

25 wall ball shots to cellar ceiling
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Old 12-15-2008, 12:35 PM   #49
Cosmo Mazza
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Default 12/15/2008

w/u

155# atlas stone for 5 reps (a few times)

Overhead Press:

145 x 3 x 5 reps

OHS

95 x 10

Metcon tonight.
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Old 12-15-2008, 07:02 PM   #50
Cosmo Mazza
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Default 12/15/2008 PM Metcon

W/U bag work

Still taking it a little easy due to cold.

5 rounds:

All with weight vest
10 walking lunges (w/22# mb)
10 box jumps
10 ring dips

6:10
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