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Wednesday September 15 2010
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marcus 2010-09-15
Power Snatch+Snatch 120#x2 sets
Power Snatch+ Snatch 125#x3 sets

Clean Pull 190#x3x3
Clean DL 225#x3x3

HBBS 230#x3x3 with 3 33" box jumps after each set.

Was not feeling it today. Hands and grip feel shot, legs were wobbly throughout. I need to catch up on some sleep.
Brad C. @ The Compound 2010-09-15
Power Snatch + Snach: 160x 2 sets, 170x 3 sets
Clean Pull: 320 x 3x3
Clean Deadlift: 350 x 2x3

Back Squat + Box Jumps: 335 x 2x5 with 37" box jumps.
Craig C. @ The Compound 2010-09-15
SWAT Workout today. Will do today's workout tomorrow.

Push Press- max for day @ 275
Jerk - max for day @ 305# (failed at 325)

15:00 as many rounds:
-10 Push Press 65% daily max @ 180#
-10 Ring Rows
-1 Rope Climb- 20'

4 rounds + 5 Push Presses
CW 2010-09-16
Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
73lb x 2 sets, 78lbs x 3 sets

Clean pull - 97% (of clean) x 3 x 3
153lb x 3 x 3

Clean deadlift - 105% (of clean) x 2 x 3
163lb x 2 x 3

Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
155lb x 2 x 5, with box jumps.
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