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23 Comments
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Riddler
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1 | 2009-12-07
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Greg,
Missed yesterdays workout. Should I do todays or yesterdays (Monday). Thanks. |
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Greg Everett
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2 | 2009-12-07
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Riddler -
Do Monday's and skip today's. |
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Leon R
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3 | 2009-12-08
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Hi Greg
Could you take a look at this for me please http://vimeo.com/8042097 w/f/s . I'd usually begin my pull with the hips slightly lower and knees flared but that's still an issue for my groin.
Thanks. |
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Neil Scholtz
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4 | 2009-12-08
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Sn Bal heavy single 95kg - 85kg x 1, 80kg x 1
Pwr Cln & Jrk - 80kg x 1 x 10
Fr Sqt - 105kg x 1
Shoulder feeling better than yesterday. Bit of ice and heat therapy. Still slightly tender, but getting better. Hopefully get that foam roller today. |
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MLC
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5 | 2009-12-08
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F/30/155#
Snatch Balance Single - 80#
90% x 1 @ 72#
85% x 1 @ 70#
Power C & J - 75% x 1 x 10 @ 115#
FS 75% x 1 @ 130
WOD
7.41 |
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Barry Weidner
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6 | 2009-12-08
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Snatch Balance Single-175#
Power C&J- 185# x 1 x 5 (cut the sets in 1/2, feeling fatigued)
Doing a longer wod later on for CF Games Sectionals training. |
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Jonathan Dinh
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7 | 2009-12-08
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Hi Greg,
I had a quick question. i have been following you guys for a while now, I did the last 12 weeks and now starting this 3 week set. When I perform the Clean and Jerks, I noticed that i am doing more of a clean + thruster to get the bar over head. should i work more on the jerk or is the thruster okay? |
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Greg Everett
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8 | 2009-12-08
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Jonathan -
Jerk. No thrusters. |
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John B
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9 | 2009-12-08
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Did Monday's workout today
Sn-HS 120# 95x1x3
C -HS 165# 130x1x3
BS-HS 215#(pr)185x2x2
Back Ext. 30-no weight |
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Ian Carver
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10 | 2009-12-08
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Snatch Balance - Heavy Single - 205 Lbs
90%=185x1
85%=175x1
Power Cln & Jrk
75%=190x1x10
Front Squat
75%=205x1
MetCon 10:23
Felt out of sorts today - maybe it's the fact the gym is about 25 degrees today and I am in 3 layers...I can see my breath...WTF?! Stayed conservative on Sn.Bal, felt ok with Pwr C&J and front squats. I was fighting a ab cramps on the row in Round 3 of MetCon so it got drug out a bit. |
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Shark
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11 | 2009-12-08
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Snatch Balance - Heavy Single 106# +11, 89#x 1, 87# x 1
Power Clean and Jerk - 75% ~ 115# x 1 x 6*
Front Squat 75% ~ 164.5# x 1
4rft
run* 200m
15 leg raises
T=8:10
1) shoulders are griping, so I lowered the reps on the C&J
2) I don't have access to a rower and bumpers in the same place (work gym has a rower, no bumpers, Home has bumpers but no rower)
So I ran. |
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Brian Reckdenwald
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12 | 2009-12-08
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Snatch balance - heavy single; 90% of that x 1; 85% x 1
215 lbs -> 195-185
Power clean & jerk - 75% x 1 x 10; 1 min rest
185 x 1 x 10
Front squat - 75% x 1; focus on speed up
225
4 rounds:
200 m row
15 hanging leg raises
Time - 11:06 |
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Jordan
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13 | 2009-12-08
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Snatch Balance Single - 62#; 90% x 1 @ 57#; 85% x 1 @ 52#
Power C & J - 75% x 1 x 10 @ 82#
FS 1 @ 87#
WOD
8:15
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JCW
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14 | 2009-12-08
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snatch balance- 235 lbs, 210, 200
power clean and jerk- 190 lbs
fs- 205
4 rounds
200 m row
15 T2B
7:38 |
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Bin
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15 | 2009-12-08
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Sn Bal - 165, 150, 145
PC & J - 135
FS - 185
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Gordo
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16 | 2009-12-08
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Weights in pounds
Sn Balance
165, 155, 145
Power clean and jerk
150 x 1 x 10
FS 185
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Riddler
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17 | 2009-12-09
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Did yesterdays
Snatch HS 150 lbs (all in pounds) 120 for 1 x 3
Clean HS 220 PR. 180 x 1 x 3
Back squat HS 290. 250 2 x 2. |
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Lisa
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18 | 2009-12-09
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hey Greg
hope your well..
Im following your work,,Im a newbie
can you please tell me what 3020 tempo?
tnank you for what you do..
looking forward to one day going to train with you. |
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Ben Moskowitz
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19 | 2009-12-09
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@ Lisa,
I assume Greg is using the same protocol that James Fitzgerald (OPT) describes here:
http://optfaq.blogspot.com/
Scroll down to #3. |
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Greg Everett
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20 | 2009-12-09
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Lisa/Ben -
I use the tempo prescriptions that Charles Poliquin uses, as does James Fitzgerald. First number is eccentric; then the pause; the concentric; then pause.
So 3020 would mean lowering the weight for 3 seconds, no pause at the bottom, and raising it for 2 seconds, no pause before beginning next rep. |
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LK
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21 | 2009-12-10
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51 yof/125#/64"
(done on 12/10/09)
SN bal: 60#, 55,50 (all needed to ride down)
Pwr C&J: 70#
FSQ: 90#
WOD : 6:28
(subbed 120m +/- run) |
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Leon R
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22 | 2009-12-11
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Weights in KG
27/M/89k
SN bal 100k
PC&J 75k
FS 115k
Felt a twinge in my back at work yesterday after swivelling around in my seat but thought nothing much of it. After the FS things went tits up, my back's giving me jip. See what happens in teh morning. |
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EricB in IL
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23 | 2009-12-22
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All weights in pounds
Sn Bal - 155 -> 140, 135
PC&J - 155x1x5 (shoulder and elbow started hurting, so I stopped)
FS - 205
Metcon - 4:35
All hanging leg raises unbroken except for last round: 9+6
Phil 4:13 |
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