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Monday December 24 2007
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3
  • Overhead DB sit-ups – 40 total – 15% BW/DB

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11 Comments
Matthew Lawson 2007-12-24
what is an overhead DB sit-up?
Aimee 2007-12-24
This: http://www.performancemenu.com/daily/images/120307-aimeeOHSitups.jpg
Derek Simonds 2007-12-24
To truly pay homage to this programming I feel like I need to learn the Bulgarian National Anthem. For some reason I doubt it is sung to the same words as O' Canada.

Snatch 61 X 2, 81 X 3, 91, 101, 112x 1 x 4
Clean & Jerk 95 X 2 X 2, 135 X 2, 150 x 1 x 4
Front Squat 135 X 2, 155 X 2, 170 x 2 x 3
Overhead DB sit-ups 40 total 25 LB DB per Hand

Did the OH S/U's supesetted with the FS, that provided some really intense ab activation.

For those celebrating, Merry Christmas Eve.
John Messano 2007-12-24
snatch (135)
45-75-95
115
115f - lost forward
115f - lost forward
115
115
115

C&J (175)
115-135
150
150
150 - foward lean out of hole
150 - " " "

FS (185)
135
160x2
160x2
160x2

OH Situp - 2 DB @ 15lbs, 40 reps
Mike Donnelly 2007-12-24
Sn 85 (focus on active shoulder and position)
C&J 115
FS 125 3X4 (up from the pins)
OH situp 2db @ 25
Carney 2007-12-24
SN 57.5kg x1x4
CJ 72.5kg x1x4
FS 80kg x2x3
OHsitup 20 lb dumbbells x40
Eric Jones 2007-12-24
BW: 165lbs


Snatch: 135x1x4

C&J: 185x1x4

FS: Failed at 205, quads seem fried
185x2x3

Weighted pullup/superstted with ring dips:
24Kilosx3x4

OH Situp: 5x5 with two 20lb dumbbells
AW 2007-12-24
Snatch 85% x 1 x 4 (105#)
Clean & Jerk 85% x 1 x 4 (135#)
Front Squat 85% x 2 x 3 (145#)
Overhead DB sit-ups 40 total 15% BW/DB (25#/25#)
Scotty Hagnas 2007-12-24
Ugh... a bad day. Lifting this morning at fellow CF affiliate Everyday Athlete, as our place was rented to a yoga group.... the joys of sub-leasing. Not sure if it was the different surroundings or what, but everything felt really heavy.

Snatch: 115xmiss x miss x1x1 Stayed at 115, 85% should have been 122.5.
C&J: 165x1x1; 180xmiss; 165x1x1 Again, 180 was 85%. No dice.
FS: 230x2x2x2 At least I made these, but it felt heavy.
KB OH situp: 26#s x10 x10 x10 x10
Also, did 32kg KB snatch x10/10 for fun.
Scotty Hagnas 2007-12-24
Oh, yeah. Press 125 x2x2x2
mike 2007-12-25
Snatch 60,65,70kgx1x4
C&J 90 x 1 x 4
PC + 2 FS 90 x 3
OH situp 10kg/hand x 20 total
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