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Old 09-03-2009, 09:34 AM   #71
Rick Deckart
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3. SEP 09 BW 83KG 42MIN --- COASTING X

12 min super secret flexibility/mobility routine before session

Snatch technique barbell work; a bunch

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
47.5 kg x 2 reps
52.5 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep x 6 sets

Cooldown
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Old 09-05-2009, 04:29 AM   #72
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5. SEP 09 BW 83KG 52MIN --- COASTING XI

12 min warmup...

Back Squat (1:45 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
100.0 kg x 3 reps x 10 sets

Push Press (1:45 min rest between sets):
20.0 kg x 5 reps x 2 sets
31.0 kg x 5 reps
42.5 kg x 3 reps
54.0 kg x 2 reps
65.0 kg x 5 reps x 3 sets

Smooth and easy, took about the same effort as getting out of the bed in the morning.
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Old 09-07-2009, 12:00 PM   #73
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7. SEP 09 BW 83KG 26MIN --- COASTING XII

Calisthenics, a bunch...

Clean & Jerk (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep x 12 sets
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Old 09-09-2009, 09:51 AM   #74
Rick Deckart
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9. SEP 09 BW 83KG 52MIN --- COASTING XIII

Warmup:
6-7 minutes of calisthenics

Front Squat (rest between worksets: 105 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
95.0 kg x 3 reps x 10 sets

Press (rest between worksets: 105 seconds):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
57.5 kg x 5 reps x 3 sets

Some tests with a floor press setup, I will likely add that after clean & jerks.
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Old 09-11-2009, 10:39 AM   #75
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11. SEP 09 BW 83KG 38MIN --- COASTING XIV

short warmup

Snatch technique barbell work

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
55.0 kg x 1 rep x 12 sets

Power Clean/Push Jerk:
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep x 6 sets

Advanced flexibility/mobility work
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Old 09-13-2009, 10:46 AM   #76
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15. SEP 09 BW 83KG 16MIN --- COASTING XV/1

warmup...

Push Press (1:45 min rest between sets):
20.0 kg x 5 reps x 2 sets
32.5 kg x 5 reps
45.0 kg x 3 reps
57.5 kg x 2 reps
67.5 kg x 5 reps x 3 sets

15. SEP 09 BW 83KG 36MIN --- COASTING XV/2

warmup...

Back Squat (1:45 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
105.0 kg x 3 reps x 10 sets

Probably spent another hour in prehab/mobility/flexibility work and some handstand practice and an hour on the bike...
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Old 09-15-2009, 09:36 AM   #77
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15. SEP 09 BW 83KG 30MIN --- COASTING XVI

Calisthenics, a bunch...

Clean & Jerk (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 1 rep
60.0 kg x 1 rep
67.5 kg x 1 rep x 12 sets
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Old 09-17-2009, 09:53 AM   #78
Rick Deckart
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17. SEP 09 BW 83KG 60MIN --- COASTING XVII

longish warmup

Press (rest between worksets: 2:30 min):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
58.0 kg x 5 reps x 3 sets

Front Squat (rest between worksets: 2 min):
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
100.0 kg x 3 reps x 10 sets
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Old 09-20-2009, 07:05 AM   #79
Rick Deckart
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20. SEP 09 BW 83KG 52MIN --- COASTING XVIII

longish warmup...

Snatch technique barbell work

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
45.0 kg x 1 rep
50.0 kg x 1 rep
55.0 kg x 1 rep
57.5 kg x 1 rep x 12 sets

Power Clean/Push Jerk (on the minute):
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep x 6 sets

followed by some pullups/chinups
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Old 09-22-2009, 09:55 AM   #80
Rick Deckart
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22. SEP 09 BW 83KG 60MIN --- COASTING XIX

10 minutes warmup...

Back Squat (2:00 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps x 10 sets

Push Press (2:30min rest between sets):
20.0 kg x 5 reps x 2 sets
32.5 kg x 5 reps
45.0 kg x 3 reps
57.5 kg x 2 reps
70.0 kg x 5 reps x 3 sets

Still very easy.
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