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Thursday July 21 2011
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Jocelyn Forest - Silver medal in the clean & jerk at 2011 USAW National Championships
  • Power snatch - 3RM, 95% x 3, 90% x 3
  • Snatch pull - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
12 pull-ups
20 push ball

Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.

Questions? Get answers here or post in comments.
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Allison 2011-07-21
Congratulations, Jocelyn! FYI, that medal matches everything you wear. I wouldn't take it off for at least a month :)

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