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Tuesday 01Oct13

A.  Snatch grip RDL; 4 x 8, rest 60 seconds
B.  Split Jerk; 8 x 1 @ 87% of  1RM
+
5 rounds for time
12 DL @ 155
9 hang power cleans @ 155
6 S2O
*not looking for an all out effort above.. but steady movement and smooth
TGU – 5/h @ tough weight
RESULTS:
A. 225
B. 235,240,245×6
C. 8:09.  Felt Solid.  My PR on this is 7:19.  My shoulders were a bit tired.
D. 20kg
—   —
I did some extra work this evening:
-worked up to a “heavier” triple Back Squat (to get an idea for Thursday)..305#
-5 Rounds:
Max MUs
then match that # of MUs with 80# full KB Swings
8,7,8,6,7
My rest was 2-3:30.  Really wanted to focus on stringing MUs together.
-FLR 60 sec ON/60 sec Rest x 3

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