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Old 12-23-2008, 01:40 PM   #181
George Mounce
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Mid-hang muscle snatch - 75 x 3 x 3
2-position snatch (floor, mid-thigh) - 75 x 4 sets

4 rounds for time of:
250 m row
7 x 65# power clean + push press

Time: 7:07

Wow, haven't done snatches like that in a long time, was a great look at my form and technique. Felt good by the time I was done. Weight is a product of still learning form and technique, not so much strength.
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Old 12-24-2008, 03:00 PM   #182
George Mounce
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Front squat - 155 x 3, 165 x 1, 160 x 3, 165 x 1, 160 x 3
Snatch pull - 135 x 3 x 3
Rack jerk - 175; 160 x 1, 150 x 1 x 2

3 rounds for time of:
10 45# halfmoons
10 clapping push-ups

Time: 3:59

Left knee a little sore, looking forward to Christmas off. Going in search of a foam roll during holiday sales.
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Old 12-24-2008, 03:54 PM   #183
Chris H Laing
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Just tried the smoked salmon frittata this morning. Delicious.
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Old 12-24-2008, 10:04 PM   #184
George Mounce
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Quote:
Originally Posted by Chris H Laing View Post
Just tried the smoked salmon frittata this morning. Delicious.
Glad you liked it!
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Old 12-26-2008, 10:29 AM   #185
George Mounce
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Power clean - 140 x 2 x 3
Overhead squat - 165, 135 x 2 x 2

3 rounds for time of:
100 m sprint (50m down and back)
15 kipping pull-ups

Time: 4:13
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Old 12-27-2008, 09:21 AM   #186
George Mounce
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Decided to take today as an extra day of rest. Left ankle and knee acting up. Going to get some neoprene knee covers today. Otherwise feeling great!
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Old 12-29-2008, 12:56 PM   #187
George Mounce
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Back squat - 185 x 2 x 4
Snatch deadlift - 150 x 2 x 3
Push press - 115 x 4 x 4, 150x1 (wow, I screwed up the math, should have been 150, not 115 but I didn't notice till last set)
Bent row - 125 x 6 x 3
Hanging leg raise - 3 x 15

Felt really good today - 1/2 gallon of milk a day is paying off. Now I really need to decide whether I want to go for 85kg or 94kg weight class.
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Old 12-31-2008, 03:07 PM   #188
George Mounce
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Day behind, flew yesterday. Will skip Saturdays heavy lifts.

Muscle snatch - 85 x 3 x 3
Power clean + clean + jerk - 125 x 4 sets

20-15-10 reps of:
KB swings - 1.5pd
Kipping pull-ups

Time: 5:23
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Old 01-01-2009, 01:47 PM   #189
George Mounce
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Front squat - 170 x 3 x 5
Snatch pull - 135 x 2 x 3
Rack jerk - 175x1

No metcon - gone hunting.
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Old 01-01-2009, 04:06 PM   #190
Jay Cohen
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Dude;

Numbers looking good.

Happy New Year.

Jay
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