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9 Comments
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ec
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1 | 2007-12-29
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sn - 95# (ended up being pwr sn followed by ohs)
c&j - 125#
fs - 140#
did a metcon from xf main site i had been wanting to catch up on: 5 min-3 min -1 min/ double unders-95# c&j
ended up with 322 double unders/32 c&j total. |
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ec
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2 | 2007-12-29
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greg -
at >85% of my snatch, i gravitate to pwr snatches. perhaps i should add in some "heavy" sn balance singles as warm up? any other assistance exercises you would suggest? |
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Greg Everett
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3 | 2007-12-29
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EC -
You can try warming up with snatch balances, but tall snatches may work better. Try doing tall snatch + snatch as you work up, then drop the tall snatch when you can no longer do it. |
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John Messano
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4 | 2007-12-29
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Snatch 2 sets of 1 @ 125lb
C&J 2 sets of 1 @ 160lb
FSq 2 sets of 2 @ 170lb
metcon:
2 rnds - 1 min btw rnds:
sub'd 20 Pushups & 20 med. Box Jumps for Sprawl
20 Pullups
sub'd 20 DB OH Chops for BallSlam
500m Row
6:30, 8:45!
placing the row at the end of a metcon was dastardly! |
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ec
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5 | 2007-12-29
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got it. thanks, greg! |
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Scotty Hagnas
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6 | 2007-12-29
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Done yesterday, 2nd workout of the day. Felt pretty good even with having done Friday's workout a few hours earlier.
SN: 120x1x1
C&J: 185x miss; 175 x1; 180 x1 Getting fatigued now.
FS: 235 x2x2
Press 125 x2x2
2 rounds, 1 min rest btwn.
20 sprawl ball
20 pullups
20 ball slams
500m row
4:21', 4:58'
That was "fun". XX and I did the workout together, and not having the ball weights we needed - we mixed the weights to average ~10%. First round SB w/12 lbs and BS w/26 lb. 2ns round SB w/20lb and BS w/8lb.
We ran a couple of classes thru this one, too. Good workout. |
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AW
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7 | 2007-12-29
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Snatch – 90% x 1 x 2 (95#/115/115)
Clean & Jerk – 90% x 1 x 2 (145#)
Front Squat - 90% x 2 x 2 (155#)
max pushups & pullups x2 |
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Adam Kayce
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8 | 2007-12-29
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Agree w/ Scotty — that was "fun"... although I don't have weights, so I just did the metcon portion. It felt the perfect balance between muscular exhaustion and cardiorespiratory endurance (for me, at least), which is to say, I was breathing very, very hard, and felt like I got worked.
Definitely a keeper. |
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Jeff G
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9 | 2007-12-30
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Snatch: 130#
Clean and Jerk: 191#
Front Squat: 240#
MetCon w/ 20# balls: 15:05 |
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