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October 30, 2012

1) Snatch:
3 sets x 3 reps @ 75% 1RM
Rest 10 secs between each rep

2) Jerk from Rack:
4 sets @ 75% clerk and jerk max

3) Bench Press
3 x 3 @ 95 -100% 3RM
(see 3RM on 10/15)

4) 3 rounds for time:
8 handstand push ups
15 chest to bar pull ups
run 400m
3 muscle ups
rest 3 minutes

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5 thoughts on “October 30, 2012

  1. Snatch:
    2 x 3 @ 155
    1 x 3 @ 145
    1 x 1 @ 155

    Jerk:
    4 x 1 @ 175

    Bench: 3 x 3 @ 215

    Wod:
    rounds were 2:30, 2:40, 2:35. Very fun wod.

  2. 3×3 145

    4×1 175

    Bench-3×225, 3×235, 3×240

    Performance WOD-8:31

    Did Deepsouth WOD 1 yesterday with 400 meter row instead of run in 9:16-Deadlifts got hard!

  3. 3×3 125lb Snatch
    4×1 165lb Jerk
    3×3 205lb Bench
    WOD was a good one. Best time was 2:48. Forever on the last round becuase I got snake bit on the MU’s
    Still need to get much stronger at MU’s

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