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Old 06-29-2010, 03:42 PM   #71
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 100629

WU: Burgener WU, active ROM

Snatches: Burg WU with empty BB, then light snatch triples on the 1-2 min X 5 sets

DL 3 x 5: 185, 235, 285

Accessory work:
  • Snatch RDL 135 X 3 X 10
  • Ab Mat Sit-ups 3 X 15
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Old 07-01-2010, 05:01 PM   #72
Chris Wood
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Posts: 392
Default 100701

WU: Stationary bike X 3-4 min, DiFranco easy six/active ROM

Bench 3 x 5: 115, 135, 155

Accessory work:
  • DB BP 50 X 3 X 10
  • DB row 3 x 10: 55, 65, 75

Easy row 1000m to finish
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Old 07-02-2010, 06:21 PM   #73
Chris Wood
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Default 100702

WU: row 500m, agile eight/active ROM

Squat 3 x 5: 185, 225, 255

Accessory work:
  • Hang clean 6 x 3 @ 135
  • FS 3 x 5 @ 135

Conditioning: 10 SB half moon/10 GHD sit-up x 3 rounds
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Old 07-05-2010, 08:31 AM   #74
Chris Wood
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Default 100705

WU: Jump rope singles, active ROM

Press 5s: 105, 120 X 5, 135 X 9 (rep PR; predicted 1RM 175)

Accessory work:
  • Multiple sets chins/dead-hang pull-ups X 5 during WU, then
  • DH pull-up 4 x 5/Ring dip 4 x 5, unweighted
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Old 07-06-2010, 05:28 PM   #75
Chris Wood
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Posts: 392
Default 100706

WU: Agile eight, active ROM, Burgener WU

DL 5s: 255, 295 X 5, 335 X 8 (Predicted max 425)

Accessory:
  • Snatch singles on the min X 10 @ 95
  • Light snatch pulls
  • RDL 3 x 10 @ 135
  • Ab-Mat sit-ups 3 x 20
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Old 07-09-2010, 01:18 AM   #76
Chris Wood
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Posts: 392
Default 100708

Had to squeeze both squat and bench in today, skipping accessory work

WU: Active ROM

Squat 5s: 235, 260 X5, 285 X 8 (Rep PR, predicted max 360)

Press 5s: 155, 175 X 5, 195 x 10 (Rep PR, predicted max 260)
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Old 07-13-2010, 06:34 AM   #77
Chris Wood
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Default 100712

WU: Row, active ROM

Press 3s: 125, 135 X 3, 145 X 6

Accessory Work:
  • Pull-up/chins 5 X 5 during warmups
  • Pull-up 5 X 5/Dips 5 X 10, 2:00 rest, BW only
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Old 07-13-2010, 10:27 AM   #78
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 100713

WU: Jump rope, agile eight/active ROM

DL 3s: 275, 315, 355, 375 X 3

Accessory work:
  • Snatch: Burg WU then singles X 12 on the min @ 100
  • Snatch RDL 5 X 10 @ 145
  • Ab mat sit-ups 5 X 20
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Old 07-15-2010, 04:13 AM   #79
Chris Wood
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Default 100713

WU: Rowing, active ROM/easy six

Bench 3s: 175, 195, 215, 225 x 3

Accessory work:
  • DB incline bench 5 x 10 @ 55 lb
  • Krock rows 85 lb 15 R/16 L
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Old 07-17-2010, 07:20 PM   #80
Chris Wood
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Join Date: Aug 2008
Posts: 392
Default 100716

WU: Active ROM, Clean WU

Squat 3s: 255, 275, 295, 315 X 3

Accessory work: Clean singles on the min X 12 @ 145
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