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Thursday October 18 2007
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Allen Y 2007-10-18
I've missed all week so far, I guess I need to decided which one to do out of the days I missed today. I do need some technical proficiency ..hmm.
DougM 2007-10-18
Planned to do Wednesday's workout today, but only got 3 hours of sleep last night. Will do it tomorrow and Saturday's on Sunday.

I only do the three "heavy" workouts per week, so I have some scheduling flexibility.
Leo S. 2007-10-18
Snatched 82.5 kg (182) today! 10 lbs PR!

BW 219. Getting closer to that round hundred.
Video revealed that I was on my toes way too soon.
Greg Everett 2007-10-18
Yeah buddy! That's a huge PR.
Allen Yeh 2007-10-19
foot mobility drills ~25m
glute bridges -normal - 8, 8
wall slides - 8, 8
invereted hamstring backward - 8L/R
drop lunge - 6L/R
lunge w/lateral flexion - 6L/R

Burgener warmup-45 x 1
Front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 215 x 1, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3
(90 seconds rest)

clean pull - 135 x 3, 225 x 3, 245 x 2, 255 x 2
(60 seconds rest)

rack split jerk - 45 x 2L/R, 95 x 1L/R, 135 x 1R, 165 x 1L, 175 x 1R+5pressouts, 185 x 0
(90 seconds rest)

muscle snatch + snatch balance - 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1), 95 x 2(1+1)
(60 seconds rest)

Ring dips - full ROM - 4, 4, 5
glute ham raises - 6, 6, 5
(superset - no rest - 45 seconds)

-CA WOD combined 10/16 and 10/17
-Front squat - I didn't feel in the groove till the 3rd set and the weight was flying up
-clean pull - It felt really easy but that's because my clean in relation to my max DL is ~60% meaning my clean is WEAK!
-rack jerk- Ugh these sucked! slight pressout on the 175
-muscle snatch + snatch balance - These felt great, the snatch balance today felt waaaay smoother than last week.
-Ring dips - I was reading some PM's I hadn't gotten around to and realized my ring dips have not been full ROM, it's a completely different beast.
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