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Nicki
Wednesday April 15 2009

  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10


Questions? Get answers here or post in comments.
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13 Comments
COS 1 | 2009-04-15
M/23/6'1/180 CJ 175 x 2 x 3 Cl pull 235 x 3 x 3 Cl dead 255 x 3 x 3 Did some OHS afterwards 155 x 1 x 3 125 x 2 x 2
Mike C M/27/6'3/213 2 | 2009-04-15
CJ - 185 2x3 CL pull - 235 3x3 CL DL - 335 3x3 BS - 275 3x5 Helen : 9:31....way off my PR by almost 1:30. Had to go up and down steps to get to the treadmill at the gym.
Shaun 3 | 2009-04-15
Greg - What brand of knee bands do you suggest?
DM 4 | 2009-04-15
How long do you recomend we rest between sets?
Aimee 5 | 2009-04-15
Shaun- Rehband DM- 90 seconds to 2 minutes. More info on resting in the 'INFO' section located at the top of the WOD page.
Jonathan Dunn 6 | 2009-04-15
C&J: 155 x2x3 Cl Pull: 210 x3x3 Cl Deadlift: 365 x1x3 BS: up to 225 for 3, then singles up to 275 HLR: yeah, right. After those OHS and Turkish GU yesterday? DB Side Bends: 105 x10 Wow! I am SORE. Love it, love it, love it!
Alex 7 | 2009-04-15
* Clean & jerk - 70% x 2 x 3 @185 * Clean pull - 90% (of clean) x 3 x 3 @250 * Clean deadlift - 100% (of clean) x 3 x 3 @335 * Back squat - 75% x 3 x 5 @ 275 (low bar) * Hanging leg raise - 3 x 10 * KB sidebend - 3 x 10 w/ 2pood kettlebell
stew douglas 8 | 2009-04-15
c&j: 150x2x3 cl pull: 215x3x3 cl deadlfit: 225x3x3 bs: 225x3x5 - high bar hlr: 3x10 - wow! kb sidebend: 3x10/side: 55#db
Warren Rupaprt 9 | 2009-04-15
C&J: 145 x2x3 CL Pull: 185 x3x3 DL: 205 x3x3 Hanging leg raises: 3 x 10 KB sidebend: 3x10 per side, 2 pood/72# KB 3x5 ring dips 20 sec handstand hold 5 MU attempts
Warren Rupaprt 10 | 2009-04-15
Opps--forgot Back Squat. BS: 205 x3x5
saulj 11 | 2009-04-16
All weights in KG: low weight snatch practice Clean & jerk - 65 x 2 x 3 Clean pull - 82 (of clean) x 3 x 3 Clean deadlift - 82 (didn't read carefully) x 3 x 3 Back squat - 85 x 3 x 5
JonGB 12 | 2009-04-21
Trying not to burn out my piriformis...lots of stretching before, during and after this workout... Clean & jerk - 70% x 2 x 3 @135 Clean pull - 90% (of clean) x 3 x 3 @155 Clean deadlift - 100% (of clean) x 3 x 3 @155 Back squat - 75% x 3 x 5 @205 Hanging leg raise - 3 x 10 KB sidebend - 3 x 10 w/35lb DB
Brett 13 | 2009-05-28
5-28-09 179# C&J 3 x 2 Good, but honestly forgot to squat the cleans Clean Pull 219# 3 x 3 felt solid. Thumb hurt a little in hook grip Clean DL 239# 3 x 3 good BS @ 235# 5 sets of 3, felt good on depth and light enough to stay conscious about tech Superset: Hanging Leg Raise (toe to bar) 3 x 10 KB Sidebend w/1.5 pd 3 x 10 Time to make the donuts...
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