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Old 09-16-2008, 12:31 PM   #21
John Kaupp
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Tuesday 9/16

Warmup
3 rounds of
32kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5


Power Snatch 5x40kg, 5x50kg, 4x60kg, 3x70kg
Snatch 5x1x80kg

Squat 5x225, 3x255, 3x275

Staying more upright in the snatches. Man they felt great today. Bar is getting almost to the waistline a good majority of the time before the second pull. Felt quick on the way up and underneath the bar. I don't know if I feel faster from the positioning or the four weeks of squatting, but I will take it.
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Old 09-17-2008, 12:11 PM   #22
John Kaupp
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Wednesday 9/17

Warmup
3 rounds of
40kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power clean 4x60kg
Clean 3x90kg, 3x1x100kg

Front squat 4x185, 4x205, 4x225

I suck at cleans. My receiving positions is horrible due to a poor second pull, I think. Second pull on snatch is good, clean not so good. need to get better at cleans.
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Old 09-22-2008, 02:14 PM   #23
John Kaupp
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Monday 9/22

Warmup
3 rounds of
32kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5

Power snatch 5x50kg, 4x60kg
Snatch 2x70kg, 5x1x80kg(missed #4)

Squat 5x225, 5x255, 5x275

Push Press 4x5x60kg

All in all not too bad. Snatches were average to good minus the miss. Good pulls on the power snatches. Started leaving the second pull a little short. Squats were okay. Bar started getting lower as the sets progressed. Push press felt better on the shoulder today. Could still feel it, but not as bad as the last month or so.
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Old 09-25-2008, 12:26 PM   #24
John Kaupp
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Tuesday 9/23

Deadlift 5x120kg, 3x140kg, 1x170kg, 1x190kg


Wednesday 9/24

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power Clean + Jerk: 1+5x60kg, 1+5x80kg, 3x(1+5)x90kg

Front squat: 5x185lbs, 5x205lbs, 5x225lbs

RDL: 3x6x100kg

GHR situps: 3x20
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Old 09-26-2008, 01:37 PM   #25
John Kaupp
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Friday 9/26

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5


Hang clean 4x60kg, 4x80kg
Clean 3x90kg, 4x1x100kg, 1x105kg

Snatch push press+O.H.S. 1+5x60kg, 1+4x80kg, 1+4x90kg, 1+3x100kg
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Old 10-02-2008, 07:17 PM   #26
John Kaupp
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Wednesday 10/2

Burgener warmup w/ bar

Muscle Snatch 5x40kg, 4x50kg

Power Snatch 3x5x60kg

Squat 6x100kg, 6x110kg, 6x120kg

Pull from rack 3x10x120kg

Pullups 3x10

DB row 3x10eax80lbs

Toes to Bar 3x10
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Old 10-07-2008, 04:28 AM   #27
John Kaupp
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Friday 10/3

Warmup
3 rounds of
32kgKB swings x10
Kipping pullups x10
60kg No-hands front squat x 6
Clapping pushups x5

Power clean+front squat+jerk 2x70kg, 2x80kg, 3x1x90kg

Deadlift 5x120kg, 3x140kg, 1x160kg, 1x180kg, 1x190kg
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Old 10-07-2008, 04:31 AM   #28
John Kaupp
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Monday 10/6

Warmup
3 rounds of
40kg KB swings x10
Kipping pullups x10
40kg O.H.S. x 6
Clapping pushups x5

Muscle snatch 5x40kg, 5x50kg
Hang snatch 5x60kg
Snatch 3x70kg, 3x1x80kg(all misses), 2x70kg, 1x75kg, 4x1x80kg

Front squat 5x70kg, 5x90kg, 5x100kg
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Old 10-13-2008, 08:42 AM   #29
John Kaupp
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Wednesday 10/8

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

28:14

Thursday 10/9

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

14:56
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Old 10-13-2008, 09:05 AM   #30
John Kaupp
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Monday 10/13

Deadlift 3x120kg, 3x140kg, 3x150kg, 3x160kg, 3x165kg
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