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Monday January 21 2008
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - take up to a med-heavy single
  • Press - 5 x 3 med-heavy

2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest

Post numbers and questions to comments.
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Derek Simonds 2008-01-21
Using my newly minted Coaching cert I hearby give myself the day off. See everybody tomorrow.
Mike Donnelly 2008-01-21
Felt like I could have PR'ed on the squats BS: 185 Press: 95 5X3 Bnk Snatch grip Press: 75 5X3
Max 2008-01-21
PR Day (Did this yesterday) Snatch: 87kg (new pr +7) CJ: 120kg (new pr + 10) FS: 155kg (new pr + 10) Great progress: Going to take a break from so much olympic lifting though (maybe only 4 times a week) Did a kettlebell workout today instead of posted: 5 rounds of: 10 double dead clean 10 double thruster 10 pullup 10 double snatch 10 mb slam situps 10 burpee broad jump used a pair of 20kg bells for entire workout took about 22 minutes. Very difficult.
mike 2008-01-21
Squat 130kg Press 60*3*5 Scaled TGU to 12 %BW and all PU broken into little pieces Round one ~9:15 Round two ~10:00 Out of shape, bnut trying
Jeff G 2008-01-22
BS: 284# Press: 130# MetCon: Subbed 30 double unders for running (meant to sub 60 du's, but got confused), 50# for tgu's: 16:25
John Frazer 2008-01-23
Squat: 185# Press: 85x5, 90x5, 90x4 Was running late so accepted the invitation to do only one round of metcon -- 11:07
Scotty Hagnas 2008-01-23
Resting at least most of this week. Workload at the gym has been crushing, and sleep is in short supply as well.
Evan Von Qualen 2008-01-27
Big thanks to Greg and Amiee, for a great cert. and excellent coaching.

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