12/16/2011

Deadlift 6x2 @ 200kg


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12/15/2011

Run 10k

52:27


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12/14/2011

Clean and Jerk to max
120, 125, 130, 135, 140kg missed jerk.


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12/13/2011

Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85

Back Squat
5x142kg
3x165
10x184kg (new PB)

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Santora 12122011

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Daniel as rx'd 209 reps
70, 75, 64

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20111214

Work: “Santora”
Three rounds for reps of:
45kg Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
80kg Deadlifts, 1 minute
Burpees, 1 minute
45kg Jerks, 1 minute
Rest 1 minute

Liz
Rd 1: 53
Rd 2: 41
Rd 3: 41
Total: 45kg



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20111208

Press
5x27kg
3x32kg
6x36kg

"wood"
5 rds
400m run
10 burpee box jumps 20"
10 SDHP 30kg
10 thrusters 30 kg
1 min rest

3:38
4:21
5:05
4:49
4:29



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