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Monday August 17 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1
  • Clean & jerk - 85% x 1
  • Back squat - 85% x 2 x 2

3 rounds for time:
15 Knees to elbows
15 Back extensions

Week 6
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4 Comments
Andrew 2009-08-17
How many reps for the metcon?
Justin VanBeek 2009-08-17
Snatch Work Today... Tall Snatch... Just worked up to Greens Full Snatch... 50%X3 (Muscle, Power, Full) - 115 60%X2 (Power, Full) - 140 70%X1 - 164 80%X1- 187 85%X1- 198 90%X1- 208 .... All of them felt good.... No misses OH Squat Max... Havent dont this forever... PR is 300 154, 198, 220, 242, 264, Missed 284... Got greedy :) Weighted Pull Ups (45#) - 2 sets Max Reps - 5, 4 GH Raises 3X7 Short Metcon.... Tabata Slams - 6 RDS... Average 15-17 per round
Christopher 2009-08-18
{started with last weeks Monday modified until I confirm lower back is good} 87% back squatx2x3: 185x3reps, 185x3reps, 195x3reps (went light and fealt good going for 3 reps) 80% push pressx3x3: 135,140,140 100% snatch pullx3x3 95,105,115 (lite - sprain was all but unnoticable) L-sit pull upsx3 (for abs & back) x5,x4,x4
Andrew 2009-08-19
Snatch: 125 C&J: 170 Back Squat: 221
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