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Showing 2525 — 2534 of 2716
Saturday April 5 2008
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Kipping pull-ups - 3 x max
  • GHD reverse crunches - 3 x 15

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Friday April 4 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch balance - 60% (of snatch) x 3 sets
  • Power clean + push press + jerk – 55% (of clean) x 3 sets
  • Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

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Wednesday April 2 2008
Comments (17)  |  Help  |  Programs  |  Exercises

  • Front squat – 84% x 2 x 5
  • Clean pull – 100% (of clean) x 2 x 3
  • Rack jerk behind the neck – heavy single; drop 25% for 2 doubles

3 rounds for time of:
10 ball slams - 15% BW
10 wall ball - 10% BW
10 ball clusterfucks - 25% BW
20 ball cross-chops - 15% BW

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Tuesday April 1 2008
Comments (39)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 57% (of snatch) x 2 x 3
  • 2-position clean (floor, mid-thigh) – 70% x 4 sets
  • Tall snatch – 60% x 2 x 3
  • Rack jerk - 60% x 2 x 5

3 rounds for time of:

17 kipping pull-ups
24 1-arm DB split snatch - 20% BW

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Monday March 31 2008
Comments (19)  |  Help  |  Programs  |  Exercises

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – 110% (of snatch) x 2 x 2
  • Push press – 5 x 3 - try to add weight from last week
  • Chin-ups – 3 x max
  • DB overhead sit-ups - 15% BW (per DB) x 8 x 3

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Saturday March 29 2008
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Front squat – heavy single
  • kipping pull-ups - 3 x max
  • GHD sit-ups - 3 x 12 (add weight if needed)

Post numbers and questions to comments.
Friday March 28 2008
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power snatch + 2 OHS – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% x 4 sets
  • Snatch balance – heavy single; drop 25% for 2 doubles

4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW

Post numbers and questions to comments.
Showing 2525 — 2534 of 2716
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