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Thursday January 28 2010
Comments (7)  |  Help  |  Programs  |  Exercises

Steve rack pull
  • Clean & jerk - 80% x 1 x 5
  • Snatch - 80% x 1 x 5
  • Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.

Questions? Get answers here or post in comments.
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7 Comments
Sam McGowan 2010-01-27
C&J - 175#x1x5
SN - 135#x1x5
FS - 115#x2x10
Neil Scholtz 2010-01-28
M/25/76kg/178cm

C+J 88kg
Sn 68kg
Fr sqt 70kg

Metcon:
50 Turkish get ups 25kg DB
12:46
TeddyB_SC 2010-01-28
C&J- 90
Sn- 69
No F. Sqt
Rice Owls Catalysts 2010-01-28
C&J: 135# Sn: 110# FrSq: 95#

WOD: C: 10 95#OH bb lunges, 20 pushups 4:20
BG: 10 55#db OH lunges, 20 pushups, 5:06
Brian Reckdenwald 2010-01-28
Clean & jerk - 80% x 1 x 5
199 lbs x 1 x 5

Snatch - 80% x 1 x 5
160 x 1 x 5

Front squat - 50% x 2 x 10; 1 min rest
150 x 2 x 10

3 sets; no rest:
A1. 10 GHR
A2. 20 push-ups

Time - 4:37
Björn Uddenfeldt 2010-02-01
C&J: 70 kg
Snatch: 52. 5kg
FS: 55 kg

Metcon: 3:17 min (sub: 20 Stiff-KBDL, 32 kg)
Matt M. 2011-07-14
Clean and Jerk 200lbs
Snatch 170 lbs (felt really light and easy)
front squat 135 lbs

met con: 4:07 i suck at push ups
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