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4/22/13
A- 2 rnds / untimed
– 10 T2B
– 30 2x under
– 2 TGU (53#) / arm

B- 6 rnds
– 4 x hang power snatch, rest 2-3 min
= 135#, 135, 145, 145, 155, 155

C- squat:
* rest 2 min b/w sets
5 – 225#
3 – 250
1 – 265
3 – 250
2 – 265
2 – 280
* note: did not do last 4 sets (225# x 5-7) b/c I did something to my back during warm up.

4/23/13
off– resting back
+ yoga

4/24/13
A- 4 rnds
– snatch grip push press x 4 (= 135#, 155, 165, 165)
– rest 1-2 min
– weighted pullups x max (25#); (= 6,5,6,6)
– rest ~30 sec
– plank 45 sec
– rest 1 min

B- 2x
– HSPU x max (13,11)
– rest 3 min b/w

C- 10 min amrap
– 5 strict pullups
– 20 HR pushups
– 30 2x under = 4 rnds, 5 pullups

4/25/13
A- 4 x power clean x 1.1.1
rest as needed = 165#, 185, 185, 205

B- 4 x clean pull x 1.1.1.1
rest as needed = 245# x 4

C- 2 rnds (rest 60 sec b/w rounds)
– 10 over box jumps
– 5 muscle ups = 3:41 (inc. rest)

D- 12 min OTM
– 2 DL (275#)
– 3 burpees

4/26/13
A- 15 min – build heavy snatch
B- 10 min – build heavy C&J
C- Bench: (based on 1RM of 250# -guess)
– on 2min + 1-2% from last week
5 x 150#
3 x 190
1 x 215
3 x 195
3 x 215
2 x 225
7 x 135 X 4sets

4/27/13
A- pistols, 2x unders, GHD
B- run 200m
5 thrusters (135#)
10 C2B
run 400m
10 thrusters
20 C2B
run 800m
15/30 =~ 12 min

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