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Friday December 25 2009
Comments (11)  |  Help  |  Programs  |  Exercises

Arnold rope climb
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Kyle Pichie 2009-12-25
Any type of substitute for a prowler sprint haha us here in canada would have it easy with the slippery ice and all. Plus no rack to push around.
Gordo 2009-12-25
Along with Kyle's sub request, how often will this be programmed? Trying to guage if I am going to make the purchase...

Greg Everett 2009-12-25
Kyle - You can sub with a row sprint or double-unders if you need to be inside. Or if you can drag a sled inside, you can load it up heavy and try to pull for 20 sec or so.
Greg Everett 2009-12-25
Gordo -Here and there. You don't need to buy one, but they are a cool toy to have... You can get an econ model from Elite FTS for a pretty decent price. You can also use it as a pulling sled, so it's a good investment.
Scott Pauly 2009-12-25

Mid-hang Power Snatch 58.5kg x2x5 1min rest

Snatch Balance max 100kg
90kg x1

Took many sets of sn balance to get a max so I cut short some of the work sets
Kyle Pichie 2009-12-25

Mid-hang Power Snatch 115 x2x5 1min rest

Snatch Balance max 205lbs
Forgot to do my drop sets, damnit! lol

Now I have a quick question about the Snatch Balance. My goal was to do the max amount of weight, but with that thought in mind, it started to look more like an OHS rather than a snatch balance. For max out days should I focus more with lighter weight and speed under the bar and coordination? or more weight and catch it a little higher. OR is it fine to try both every once in a while, seeing how they might compliment each other? I need some professional opinion :) hopefully clear this up for me.
Kyle Pichie 2009-12-25
Also, I subbed a 85# sandbag run for the prowler sprints, definatly not the same. And those ring pulls gave me such a great bicep pump it was amazing. What a feeling!
Gordo 2009-12-25
Weights in pounds today
Mid-hang power snatch 95x2x5
Snatch Balance up to 160, then 145x1, 125x2x2
the drop sets proved more challenging than expected

3 times through with 2 minute rest
40 double unders
AMRAP "Ice Cream Makers" on the rings 15,12,10
-happy with that sub since I have been lacking in the gymnastics skill training recently.

Will probably splurge on the prowler, looks like a degree of suck similar to using sandbags and a rower in a couplet...
TeddyB_SC 2009-12-25
M-H P. Snatch 52-2x5

Sn Balance
Ian Carver 2009-12-25
Another rest day.
Alexander Miezin 2009-12-31
22 year old male, 5'9, 185 lbs.

Mid Hang Power Snatch: warm-up 45 lbs. x 10 65 lbs. working sets: 95 lbs. 5,5
Snatch Balance: warm-up 45 lbs. x 5 95 lbs. x 3 working sets: 135 lbs. x 1 115 lbs. x 1,1 95 lbs. x 2 (still working at these)

threw in: BB Curl 50 lbs. x 12 80 lbs. x 10
Jump Rope: 10 minutes
Hanging Leg Raises 10,8,8
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