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10 Comments
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Mike Donnelly
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1 | 2007-12-25
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MS+OHS+Sn balance 70 (improved ROM and active shoulders)X4
Sn 70 X5
C&J 100X5
Metcon later |
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Derek Simonds
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2 | 2007-12-25
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Muscle Snatch + OHS + snatch balance – 61 X 4, 81 X 4 sets
Snatch – 95 x 1 x 5
Clean & Jerk – 125 x 1 x 5
Guess who was up at 4:45 this morning, uhm my son. I made him go back to sleep as long as possible. I finally said if you are up you are working out. So we made a couple of Christmas lifting videos.
SR http://www.youtube.com/watch?v=N-Y46mBNhNk
JR http://www.youtube.com/watch?v=MBrGAiVZKRA
2 rounds for time of:
20 1-arm KB swings 28% BW 53 LB's
15 pull-ups
10 box jumps – med height
No watch but less than 2 songs.
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Carney
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3 | 2007-12-25
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MSN+OHS+SNBAL 40kg x4
SN 47.5 kg x1x5
CJ 60 kg x1x5
2 RDS:
150 m Row
20 OA DB swing, 35 lb
3:13
2 RDS:
15 pullups
10 box jumps, 20"
1:41
Merry Christmas! |
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John Messano
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4 | 2007-12-25
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Merry Christmas, Friends!
MusSn+OHS+SnBal 95lb, 4 sets
Snatch 95lb, 5 sets of 1
C&J 125lb, 5 sets of 1
Metcon:
2 rnds:
sub'd 50m row
20 OA DB swings, 45lb DB, 10 ea
~3 min.
@
2 rnds:
15 Chinups
10 Box Jumps
~3 min.
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XX
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5 | 2007-12-25
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Hi Greg,
Happy Holidays. My back has been looking rounded and its been awkward lifting the weight up. On the last three, I narrowed my grip 5-6 inches on both sides. Felt way better all around. I know with a narrower grip I have to lift the weight higher to get underneath it but my pull and my back look and feel so much smoother.
Would you recommend I go to a wider grip and lift off of blocks or use a narrower grip and work it until the flexibility comes for a wider grip and lower start position? I need a higher start position so I can keep my back straight. I'm 6'1".
muscleSN 95 x 4
Snatch 100.
C& J 135
1:58 with 44lb KB
1:42 for pu/box jumps |
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Greg Everett
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6 | 2007-12-25
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XX - You can try a narrower grip and a wider stance for now, but get on the flexibility! |
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Derek Maffett
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7 | 2007-12-25
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Merry Christmas, everybody!
Thanks to some great generosity today, I'm going to the Portland cert! See you all there! |
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Scotty Hagnas
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8 | 2007-12-25
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Lifting at home today.
Ms+OHS+Sn Bal: 95x1x1x1x1
SN: 100x1x1x1x1x1
C&J: 150x1x1x1x1x1
The lifts felt much better today.
Sprint/KB swing done in 1" fresh snow. Snowing fairly hard.
1:37' w/53 lb KB and 45 lb DB on the other end.
Rest 2'
Pullup/box jump done on rings (pullups) and 24" hurdle jumps in place of box jumps.
1:54'
Finished with some mills with a clubbell, then some stretching and compensatory work. And brushing snow off of the satellite so i could upload this post.... |
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Scotty Hagnas
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9 | 2007-12-25
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Nice, Derek! Looking forward to seeing you there.
Merry Christmas, everyone! |
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AW
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10 | 2007-12-25
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Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets (105#)
Snatch – 70% x 1 x 5 (95#)
Clean & Jerk – 70% x 1 x 5 (115#)
2 rounds for time of:
5 burpees
20 1-arm KB swings 25% BW (25#)
2:19
Rest 2 minutes
2 rounds for time of:
15 pull-ups
10 box jumps – med height
3:28 |
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