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Tuesday March 17 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2

20-15-10 reps for time of:
Kipping pull-ups
Box jumps

Questions? Get answers here or post in comments.
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2 Comments
ADR 2009-03-17
Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min - 45#, 55#, 65#, 75#, 95#, 105#, 115#, 125#
Snatch - 80% x 1 x 3 - 140#
Clean & jerk - 80% x 1 x 2 - 185#

20-15-10 reps for time of:
Kipping pull-ups
Box jumps - Mid-Thigh

4:17

Ab Wheel 3x15 kneeling
Luke D 2009-03-18
m/22/5'11"/180#

MS complex(in kg): 30,32,34,36,40,44(f)
S (in lbs): 85
C&J (in lbs): 120 (I screwed up my math here, should have been 145)

metcon, as rx'd: 5 min 14 sec

Old post, I know. Just archiving for posterity.
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