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Wednesday November 4 2009
- Clean & jerk - 80% x 1 x 4
- Clean deadlift - 115% (of clean) x 3 x 3
- Front squat - 90% x 2 x 4
5 rounds for time:
4 box jumps
10 2-arm DB hang muscle snatch
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4 Comments
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Andrew Makely
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1 | 2009-11-04
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Gregg, could you give me a short explanation of what I should feel doing the muscle snatch version of the dumbell snatch. I think I got it right but... Always pays to double check. Thanks! |
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James
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2 | 2009-11-04
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@ Noon:
5 rounds for time: 10:36
4 box jumps (30" box)
10 2-arm DB hang muscle snatch (45lbs DB)
think they were too heavy but the lightest I had available.
@ 5 PM:
Clean & jerk - 80% x 1 x 4 (185lbs)
Clean deadlift - 115% (of clean) x 3 x 3 (265lbs)
Front squat - 90% x 2 x 4 (225lbs)
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Greg Everett
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3 | 2009-11-04
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Andrew
It should feel just like a hang muscle snatch with a barbell, but your hands will be closer together - knee and hip extension to accelerate the weights, high elbows turn over and push up. |
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ken c
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4 | 2009-11-05
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clean and jerk felt strong so i kept going up.
clean and jerk: 245 pr
clean deadlift 3x3: 305
front squat 2x4: 265 (actual percentage was 275 but i barely got that up on the first set so i dropped down.)
clean feels real good these days. jerk technique is all over the place. need to work on that. |
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