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12-Week Traditional Cycle
12 weeks

This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle.


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Monday September 3 2012
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3x4
  • Snatch Pull - 90% (of sn) x 3 x 4
  • Back Squat - 70% x 6 x 5
  • SLDL - 3x5
If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.

Week 1 of 12
Tuesday September 4 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 3 x 5
  • Power Jerk (% of split jerk) - 60% x 3 x 5
  • Push Press - 70% x 5 x 5
4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups

If you feel good, take the weights up
Wednesday September 5 2012
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
  • Clean Pull - 90% x 3 x 4
  • Front Squat - 70% x 4 x 5
If you feel good, take the weights up
Thursday September 6 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 70% x 3 x 5
  • Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5
5 sets; no rest (w 2 DBs):
5 DB hang power snatch
5 DB hang power clean
5 DB push press

If you feel good, take the weights up
Saturday September 8 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
  • Back Squat - 75% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.
Monday September 10 2012
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
  • Snatch Pull - 95% (of sn) x 3 x 4
  • Back Squat - 75% x 6 x 5
  • SLDL - 3x5
If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week.

Week 2 of 12
Tuesday September 11 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 75% x 3 x 5
  • Power Jerk (% of split jerk) - 65% x 3 x 5
  • Push Press - 75% x 5 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat
Wednesday September 12 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
  • Clean Pull - 95% (of clean) x 3 x 4
  • Front Squat - 75% x 4 x 5
Thursday September 13 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 75% x 3 x 5
  • Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
3 sets; no rest:
600 m row
25 push ball (6-8# ball)
Saturday September 15 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Back Squat - 80% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8
Monday September 17 2012
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
  • SLDL - 3x5
Take as many additional sets as you need to find your RMs. Week 3 of 12
Tuesday September 18 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Hang Muscle Snatch - 5 x 3
  • Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1
3 sets; no rest:
1 min jump rope
10 pull-ups

Wednesday September 19 2012
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM
Thursday September 20 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
  • Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM
  • Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM
3 sets; no rest:
300 m row @ 75% effort
10 push-ups

Saturday September 22 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1
  • Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
  • Good Morning - 3x5
  • Press - 8RM
Monday September 24 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 65%x2x2, 70%x2x3
  • Snatch Pull - 90%x2x2, 95%x2x2
  • Back Squat - 70% x 4 x 5
This is a recovery week, so it should feel fairly easy, Next week will start loading again.

Week 4 of 12
Tuesday September 25 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 2 x 5
  • Power Jerk - 60% (of split jerk) x 2 x 5
  • Push Press - 70% x 3 x 3
At ~75% effort: 
1000 m row
Wednesday September 26 2012
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
  • Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
  • Front Squat - 70% x 3 x 5
Thursday September 27 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 2 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4
  • Press - 3 x 5 (use last week's weight)
3 ladders of 3-5-7 reps each:
KB swing
1-arm KB clean + push press
Saturday September 29 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
  • Back Squat - 75% x 2 x 4
Monday October 1 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2x4
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 75% x 4 x 5
  • SLDL - 3x5
Week 5 of 12
Tuesday October 2 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3, 75%x3, 80% x 2 x 4
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
  • Push Press - 70% x 5, 75% x 5, 80% x 3 x 3
2-4-6-8-10-8-6-4-2 reps of:
Pull-ups
Dips

Wednesday October 3 2012
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3
Thursday October 4 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4
  • Snatch HIgh-Pull - 75% (of snatch) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3
3 sets; 1 min rest:
500 m row sprint
15 Kb swings
Saturday October 6 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x4
  • Good Morning - 3x5
  • Press - 3x6
Monday October 8 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
  • Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
  • Back Squat - 70%x4, 75%x4, 80%x4x3
  • SLDL - 3x5
Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.

Week 6 of 12
Tuesday October 9 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2
  • Push Press - 70%x5, 75%x5, 80%x3x3
7 sets; no rest:
5 DB power clean
5 DB push press
5 DB bent row
Wednesday October 10 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3
  • Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2
Thursday October 11 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2
20-15-10-5 reps, no rest:
Chin-ups
Push-ups
Saturday October 13 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3x2
  • Good Morning - 3x5
  • Press - 3x6
Monday October 15 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
  • Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
  • Back Squat - 70%x4, 75%x4, 80%x4, 4RM
  • SLDL - 3x5
Week 7 of 12
Tuesday October 16 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM
  • Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM
5 sets; no rest:
8 KB swings
4 KB clean + push press/arm
Wednesday October 17 2012
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
  • Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM
Thursday October 18 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Snatch High-Pull - 75% (of sn) x3, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM

3 sets; no rest:
500 m row
15 chin-ups
Saturday October 20 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
  • Good Morning - 3x5
  • Press - 1RM
Monday October 22 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3
  • Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2
  • Back Squat - 70%x3, 75%x3, 80%x2x3
Week 8 of 12
Tuesday October 23 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x2, 75%x2, 80%x1x3
  • Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3
  • Push Press - 70%x3, 75%x3x2
Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m
Wednesday October 24 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
  • Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
  • Front Squat - 70%x3, 75%x2x3
Thursday October 25 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x2, 75%x2, 80%x1x3
  • Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
  • Jerk Bnk - 60%x2, 65%x2, 70%x2x3
3 sets; no rest:
10 KB swings
10 KB clean/arm
10 KB push press/arm

Saturday October 27 2012
Comments  |  Help  |  Programs  |  Exercises

Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets
Back Squat - 70%x2, 75%x2, 80% x 2 x 2
Monday October 29 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
  • Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
  • Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12
Tuesday October 30 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3
  • Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets
  • Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
5 sets; 30 sec rest between sets:
10 push-ups (on DBs)
10 renegade rows/arm

Wednesday October 31 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2
  • Press -  4 x 4 - challenging weight but smooth reps; no grinds
4 sets; no rest:
15 KB swings
10 pull-ups
Thursday November 1 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2
  • Snatch Pull - 105%x3x5
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4
Saturday November 3 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
Monday November 5 2012
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Clean Pull - 105% (of cln) x 2 x 5
  • Front Squat - heavy single, (90%x1, 95%x1, HS) x 3
On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.

Week 10 of 12
Tuesday November 6 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Snatch Balance - 70% (of sn) x 3 x 4
4 sets; 30 sec rest after each set:
5 box jumps
10 1-arm KB swings/arm

Wednesday November 7 2012
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2
  • Good morning - 4x5
15-12-9-5 reps of:
Chin-ups
DB push press

Thursday November 8 2012
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85%x2x4
  • Clean & Jerk - heavy single; 85%x2+1x4
  • Snatch Pull - 105% (of sn) x 2 x 5
  • Back Squat - heavy single, (90%x1, 95%x1, HS) x 3
Saturday November 10 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
  • Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
  • Clean Pull - 90% (of cln) x3, 100%x3x4
Monday November 12 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
  • Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3
  • Clean Pull - 95% (of cln) x 2 x 5
  • Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
Week 11 of 12
Tuesday November 13 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1
  • Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
  • Snatch Pull - 105% (of sn) x 3 x 5
3 sets; no rest:
5 DB overhead lunge/leg
10 hanging leg raises
Wednesday November 14 2012
Comments  |  Help  |  Programs  |  Exercises

  • Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
  • Snatch Balance - 75% (of sn) x 2 x 4
  • Good Morning - 4x5
5 sets; no rest:
8 DB row/arm
8 alternating DB press/arm
Thursday November 15 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
  • Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
  • Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3
Saturday November 17 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2
  • Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
  • Snatch Pull - 105% (of sn) x 2 x 3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2
Monday November 19 2012
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3
  • Snatch Pull - 95% (of sn) x 2 x 5
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3
Week 12 of 12
Wednesday November 21 2012
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
  • Snatch High-Pull - 85% (of sn) x 3 x 4
Friday November 23 2012
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 2 x 5
  • Power Clean & Jerk - 60% x 2(1+1) x 5
Saturday November 24 2012
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max
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