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Wednesday December 26 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

3 rounds for time of:
20 KB side bends – 30% BW
15 GHD sit-ups

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11 Comments
John Frazer 2007-12-25
Do we do the side bends with the weight overhead, or hanging at the side?
John Messano 2007-12-26
Snatch (1RM=135) - 4 sets of 1 @ 115lb C&J (175) - 4 sets of 1 @ 150 FS (185) - 3 sets of 2 @ 160 metcon: 3 rnds: 20 DB Side Bends (30% of 175) - 55lb DB/alt. 10 ea side 15 anchored situps on the floor 4:30
Carney 2007-12-26
SN 50x1, 55x1, 57.5x1-B-F-F, 55x1 CH 50x1, 60x1, 65x1, 72.5xC-C, 65xC FS 80x2x3 Nothing was sticking today. Coordination and timing were way off. Get the abs later.
Dr, G 2007-12-26
Only able to get the OL in this AM: Snatch (85% x 1 x 4): 50kg x 1 x 4 C&J (85% x 1 x 4): 69kg x 1 x 4 Will use front squats to prep for the metcon later today.
Aimee 2007-12-26
John- Hanging at your side.
Eric Jones 2007-12-26
BW: 165 Sn: 135x1, 140x1x3 C&J: 165x1, 175x1x3 FS: 195x2x3 Weighted Ring Pushups, Supersetted w/Pendlay Rows: (45/165)x(6/4)x4 Tabata Row: Averaged 85m/interval
John Messano 2007-12-26
Aimee-your welcome to hang at my side all day.
AW 2007-12-26
Snatch 85% x 1 x 4 (110#) Clean & Jerk 85% x 1 x 4 (135#) Front Squat 85% x 2 x 3 (145#) 3 rounds for time of: 20 KB side bends 30% BW (45#) 15 GHD sit-ups (25#) 4:15
Scotty Hagnas 2007-12-26
Aahh.. back to the usual environment at CF PDX. The weights that seemed impossible on Monday were pretty easy today. Press: 132.5 x2x2 SN: 120x1x1x1x1 Felt pretty good on these. C&J: 180x1x1x1x1 Same. FS: 230x2x2x2 3 rounds: 20 KB side bends w/53 lbs 15 GHD situps 4:40' Mill ladder later, plus SMR + range of motion work.
Dr. G 2007-12-27
Added on to earlier workout: Kyphosis drills from Mr. Wolf Muscle snatch + OHS + Snatch Balance (about medium-heavy): 39kg x 4 sets Front squat (85% x 2 x 3): 94kg x 2 x 3 Overhead situps (15%BW/DB, 40 total): 25#DBs x 10,10,8,6,6 Metcon 2 rounds for time 50m sprint to KB 20 1-arm KB swings (25%BW): 53#KB 2:01 2:30 rest, slightly extra due to retreiving the far KB from the alley so no one would drive over it in the dark, followed by 2 rounds for time 15 pullups 10 box jumps to tractor tire 3:08 Did a bit extra due to missing four days of workouts over the holidays, I'll likely do a small workout today too.
ec 2007-12-27
yay! back to the gym! made this up thurs. bit tough after 7 d w/o weights. add mu sn + ohs + sn bal to start: 75# x 2 sets, 80# x 2 sn @ 85# c+j @ 125# fs @ 130# 4 rnd c&j little sloppy (pwr cln + fr sq, and slight pressouts)... definitely getting tired.
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