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Friday January 1 2010
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Tom sandbag half moon
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JCW 2010-01-01
snatch balance- 240 lbs pr, 175
power snatch + snatch- 135 lbs
Riddler 2010-01-01
Missed the last eight days due to vacation and so access to weights. Should I pick up now or go back to where I left off? Happy New Year.
Scott Pauly 2010-01-01

Snatch balance - max for day 100kg;
70kg x 3 x 4

Power snatch + snatch -67.5kg x 1+1 x 5 sets; 2 min rest
Kyle Pichie 2010-01-01

Snatch balance - max for day 200#
130# x 3 x 4

Power snatch + snatch -130# x 1+1 x 5 sets; 2 min rest

Met-Con: 4 rounds 2 min break, subed 100m rows for the run

1: 1min , 2: 57sec, 3: 56sec, 4: 57sec
Gene 2010-01-01
SB 95-95-115-135-145PR-155f-150f
PS+S  used 95# max power snatch unknown

4 sets:
3 box jumps - max height for reps/sets
12 kipping pull-ups
100 m run
1 min rest

Used box 34 1/2" high
All about 58 second rounds, 6:55 total

Additional work: DL 230# x5x5 
Ian Carver 2010-01-01
Taking another day off. I've been fighting something off and have some tenosynovitis in the left wrist that's nagging me. We'll see how I feel tomorrow.
Sam McGowan 2010-01-01

all weights in lbs:
SB: 95x3, 115x3, 135x3, 155, 165, 175, 185, 195(F)
PS+S: 125# x1+1x5

Conditioning Circuit:
didn't note the rest period and went straight through (5:25)
Box Jump - 36"
pullups - 12 strict (not very good at kipping)

Gordo 2010-01-02
A day behind from ski trip...
Snatch Balance up to 160lb
Snatch Balance 110lbx3x4
Power Snatch + Snatch 110 x 5

3 times through
box jump x 3 35"
12 kipping pull-ups
100m shuttle run (4x25m)
:55, :51, :54, :58 with 1 min rest between

Greg Everett 2010-01-02
Riddler - Pick up where you left off.
Kimi Kanda 2010-01-03
warmup: 20 min elliptical

snatch balance: 20kg x3x4
PS+S: 25kg (1+1) x5

no metcon.

back to Ballistix Fitness tomorrow. hope Neil has lots of olympic lifts for us to do in the coming weeks. thanks Catalyst Athletics for a reviving two weeks.
LK 2010-01-10
Seems I needed another week off for birthday, cold temps and getting nutrition back on track. I'll be continuing this programming with more of a staggared pace.


On 01/10/10

SN balance 60#max, 40#x3x4
Pwr SN + SN 55#x1, dropped to 45#x1x4

metcon done 20.5" box
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