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Tuesday July 8 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch - 85% x 1 x 3
  • Power clean & jerk - 85% x 1 x 3


3 rounds for time of:
300 m row
10 pull-ups
5 box jumps - mid-thigh height

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Monday July 7 2008
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 1 x 2
  • Push press - 87% x 2 x 3

3 rounds for time of:
100 m sprint
20 KB cross-chops - 25% BW
25 kipping pull-ups
30 sit-ups


Week 4S2

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Sunday July 6 2008
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday July 5 2008
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single

8 rounds for time of:
5 kipping pull-ups
5 ball slams - 10% BW

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Friday July 4 2008
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single; 80% of single x 1 x 2
  • Mid-hang snatch - 60% x 3 x 3
  • Pull-ups - 3 x max
  • Box jump - max height x 3 x 3

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Thursday July 3 2008
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Wednesday July 2 2008
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch pull - 105% x 2 x 3
  • Rack jerk - heavy single
  • Front squat - 77% x 2 x 5

3 rounds for time of:
20 sandbag power clean + push jerk - 35% BW
25 kipping pull-ups
20 GHD sit-ups

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Tuesday July 1 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean - 60% (of clean) x 2 x 3
  • Push press + 2 jerk - med weight x 4 sets

3 rounds for time of:
15 KB swings - 35% BW
10 KB TGU Sit-ups - 35% BW

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Monday June 30 2008
Comments (4)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 1 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x max
  • Hanging leg raise - 3 x max
  • KB sidebend - 3 x 10 heavy

Week 3S2

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Sunday June 29 2008
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Showing 2459 — 2468 of 2743
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