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My schedule is still forcing me to AM sessions but I kind of enjoy it once I get passed that initial first waking stage.
OHP
1X5 @95, 115, 135, 140
1X0 @155
1X8 @135
Running out of ideas for OHP stalling. I might have been beat from six sets of btn snatch grip presses on Wed. Might try to hit 10rm to help get my OHP to budge.
Squat
1X5 @135, 225, 255, 275
1X3 @305
1X8 @255 paused atg
Not sure I was completely satisfied with depth on the last set. I've been emphasizing atg and certain I didn't. But my ramping sets were, and last set of 8 I tried for 1-2 second pause at the bottom.
Pullups
35
Paused dips
2x8
2x5
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Did a light Oly session today just to get the blood pumping. Again, the benefits of having weights at home! I worked up a sweat despite temps hovering around freezing. It is a weird feeling being hot but feet and hands bone chillingly cold.
OHS
2X8 @45, 65
1X5 @75
Power snatch
1X5 @95
5X3 @115
1X2 @125
Full clean and press
1X5 @135
5X3 @155
Front squat paused ATG
2X5 @155
1X8 @155
Mobility is pretty crappy with the OHS. Otherwise I would be doing full snatches by now.
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Got rolling again this morning and hit a wall. I wake up with a stiff back about 50% of the time, I realized this right away but couldn't get back to sleep after the alarm went off early. Figured I'd give it a go anyway.
OHP
1x8 @95, 115, 135
1X2 @145 going for 8
Squat
1X5 @135, 225, 265, 225, 265
Missed 285 on the first rep, did a couple back off sets to salvage the session.
Pullups
35
Dips
2X10
1X5
Feel like my stiff back was responsible for crappy OHP and cerainly my squat. Looks like back to evening workouts til further blips in the schedule. Shame because I do like lifting in the morning now...
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When I get a bug up my ass about something, I keep doing it til it's (almost) too late. Got in another morning workout with plans on conditioning later tonite...hopefully I come out alive.
Squats
1x5 @135, 135, 225, 265, 265 last two paused atg
Deads
1X5 @225, 315, 345, 345, 345
1X4 @345
Couldn't budge 365 (let alone 395), and remembered reading a few threads from a miscer who is much lighter but deads much more. His program was 5x5...I kind of have the feeling that I could benefit from something similar to work on form and volume. But I missed the 4th set.
Klokov press
1X5 @95, 115, 115
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So, I think I overdid it slightly last week. After my AM/PM session Wednesday, I still went out for conditioning Thursday and was gassed Friday. Got in some OHP and failed on squat. Worked in my squat session on Saturday but failed my heavy set. That's ok because 305x5 might have been a tall order today.
The wife gave me my Xmas present early today, a pair of squat stands. This was much appreciated today!
OHP
1X5 @95, 115, 135, 155
Focused on keeping elbows in on the initial push. And since OHP is inherently tougher than, and since I don't bench, I am doing the prescribed 4 sets of OHP as Bill Starr suggests but moving up in weight like you would on bench.
Squat
1X5 @135, 225, 255, 275, 295
Focus was on bouncing out of the hole, I think that's holding me up a bit. Still trying for atg on each rep.
Pullups
29
I was able to do these on my new stands with the bar. The bar is thicker than my pullup bar that fits in the door. This might take a week or two to get used to but think it will benefit my grip.
Front squat
1X5 @135, 185
Dips
2X10
1X9
-
Squat
1x5 @135, 225, 255, 255 practiced atg with bounce
Deads
1X5 @225, 315, 365, 365, 365
Klokov press
1X5 @95, 100, 105, 105
Tried for some Oly lifts but Klokov press before hindered my snatches and grip/wrist was too worn to clean properly.
Pendlay rows
1X5 @135, 185, 185, 185
Might try a max dead next week for kicks. Weight training will be limited Xmas week.
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OHP
1X5 @95, 115, 135
1X3 @160
1X8 @135
Squat
1X5 @135, 225, 255,275, 305
Was supposed to do 305x3 according to programming, but because of vacation in a week and a half and the fact that I spent two and a half Weeks at 305 I went for 5 reps. Last one was ugly. Hope to rep 315 next Friday.
Pullups
31
Paused dips
2X8
1X7
2X5
-
OHP
1X5 @95, 115, 135, 160 (new 5 rm?)
Squat
1X5 @135, 225, 265, 285
1X3 @315 (new atg 3rm)
1X8 @265 first five paused
Pullups
30 still getting used to using barbell grip
RDLs
1X5 @225, 275, 275, 275
Dips
3X10
-
Squat
1X5 @135, 225, 265, 265 last set paused, low as possible
Deads
1X5 @225, 315
1X1 @365, 390
1X0 @425 maybe if I had a belt...
Hang power snatch
2X3 @95
3X2 @115
Clean and press
1X3 @135, 155, 155, 155
Klokov press
3X5 @95
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OHP
1X5 @105, 125, 145
1X3 @165
1X8 @145
Squat
1X5 @135, 135, 225, 265, 285, 315 (5rm!)
Pullups
31
Front squat
1X3 @135, 225, 225
Dips
2X8 paused
1X5 1x4
RDLs
1X5 @225, 295, 295
Pendlay rows
3X5 @135
Going out of town for Xmas, trying to do my MF routine at a gym where I am staying. Probably will end up doing s lot of assistance (like rdl, etc) since I will have had a free day. Hoping to rep out 325 by next Fri.
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Went to a gym near my in-laws. Still a bit tired from odd travel times.
Squat
1X5 @135, 135, 225, 275, 295
1X0 @325
OHP
1X5 @105, 125, 145
1X1 @ 165
1X4 @145
Deads
1X5 @225, 315
1X3 @365
2x5 @315
Pullups
21
Dips 1x10, 9, 4
This was my first time lifting at a normal gym. It was pretty well equipped, but saw all of the stereotypes in a little over an hour. There was a 50yo miscer half repping BP, dude curling in squat rack, a PT instructing clients 1/3 ROM on leg press, another miscer half squatting on his toes...all kinds of preacher curls. I will go back t Thurs and report back.
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OHP
1X5 @105, 125, 145
1X1 @165
1X4 @145
Front squat
2x5 @135
1X3 @225
1X1 @255
Back squat
1X5 @225
2X3 @275
Deads
1X5 @225, 315, 315, 315, 315
Pullups
15
Clean and jerk(ish)-press(ish)
1X3 @115
3x3 @165
DB rows
1X5 @45, 55, 65
KB swings
25X4 @45 (I think)
Might get one for the home gym and work these in on off days.
Saw plenty of gym idiots/miscers. The only other people squatting was an hbb doing front squats and some miscers that looked like they were going to get stapled to the floor. Probably nothing new to the few readers of here, I fine it astounding...
Hopefully I can get in the proper swing of things again Monday.
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Lol.
OHP
1x5 @105, 135
1X4 @165
1X5 @145
Squats
1X5 @135, 135, 225, 275, 295
1X0 @325 295 came up easy thought I'd try for 325 again...
Pullups
32
3x3 negatives
RDL
3X5 @225
Rows
3X5 @155, 135
Dips
1X10, 7, 5
KB style swings
2 plates x 100 (over couple sets)
Also worked in a double overhand hold @315 (no hook). Basically the equivalent of one deadlift rep.
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Another crappy workout
Front squat
1X5 @135, 135, 185
1X0 @245 Missed at the bottom. I was a little too far from the safety catches but not far away enough from the stands. I dropped the bar on plate holders and damaged one. Fark! A big washer should fix it though.
Deads
1X5 @225, 315, 365, 365, 365
Felt a little twinge in my back and called it a day. Don't think it's serious though. Probably overdid it (did 200 lighter plate swings yesterday.)
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Still on deload
Switched it up a little with rep schemes, back was still a little sore, not in a spasm-y way, kind of in between low back and left oblique. Couldn't do one plate on back squat so I did 5x5 fronts.
OHP
1X5 @135,155,155,155
Front squat
1X5 @135
5X5 @185
Pullups
32
Dips
1X10, 10, 5, 5
Rows
3x5 @155
Plate swings, Kb style
1X25
4X20 all with two plates
Experimented with lighter weight first, this wasn't the source of back pain. Might try a 5x5 on back squats next Mon and Fri if back feels better.
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Did 230 plate swings (210 with two plates) in 23 mins. Averaged ten per minute. Might try to make some tbar kettlebells tomorrow with my standard plates.
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Had a nice bath with eau de toillette soap today hnnngg
forearm curls
2x5 @135
5x5 @190
Pushing my mom down the stairs lol:
1x5 @135
1x5 @160
1x3 @160 (missed the 4th rep she was trying to phone police, went back at it)
4x5 @160
This is good practice for racking the bar on my shoulders. Resetting (the catch) seems to be the hard part.
Pullups
4x3
I think my biceps caught up with my back strength, felt my lats activating for the first time in a while.
Romanian Deads
1x5 @160
1x5 @205
1x5 @245
press ups
1x10
1x5 +25#
1x3 +50#
Wednesdays will be my "B" workout, and will consist of power snatches, power cleans (minus press), deads, and whatever accessory work I can squeeze in.
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[QUOTE=hcat300;1187623721]Had a nice bath with eau de toillette soap today hnnngg
forearm curls
2x5 @135
5x5 @190
Pushing my mom down the stairs lol:
1x5 @135
1x5 @160
1x3 @160 (missed the 4th rep she was trying to phone police, went back at it)
4x5 @160
This is good practice for racking the bar on my shoulders. Resetting (the catch) seems to be the hard part.
Pullups
4x3
I think my biceps caught up with my back strength, felt my lats activating for the first time in a while.
Romanian Deads
1x5 @160
1x5 @205
1x5 @245
press ups
1x10
1x5 +25#
1x3 +50#
Wednesdays will be my "B" workout, and will consist of power snatches, power cleans (minus press), deads, and whatever accessory work I can squeeze in.[/QUOTE]
Mirin progress, bro!
Did some reps of some things today, but overall didn't amount to much. Still in a funk. Nothing worth reporting today. Looking forward to the next foot post, however.
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Front squat
2X5 @125
5X5 @205
Back still a little meh.
Deads
1X5 @225, 315 (did a good 3.5 reps double overhand no hook)
1X1 @385
Static hold for 10 seconds double overhand 325
Hang full snatch
1X5 @45, 65, 75 last rep dumped the bar on the edge of my brand new squat stand and dinged it. Dammit! Did these into a full squat snatch though.
2X2 @95 kinda slowly dropped into a squat position.
Cleans
1X3 @135
2X2 @185
Klokov press
1X5 @95, 105, 105
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im going to start my training log in this thread. Hello everone
had pizza for my bulk, i got a workout tommorow i will keep you all posted science and technology, relationship help, and nutrition misc brahs
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Stranger things have happened, right mate?
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did some standing hip thrusts to improve that hip thrust action :
10x5
5x10
5x5
[img]http://awesomegifs.com/wp-content/uploads/big-shake-commercial.gif[/img]
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About time this thread gets wk action!
OHP
1X5 @95, 135, 155
1X4 @165
Squat
1X5 @135, 135, 225, 255, 275, 295
Pullups
36
Dips
6X5
Pendlay rows
1X5 @135, 165, 165, 165
KB swings with homemade Kb
5X25 @75#
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OHP
1X5 @95, 135, 145, 165
Squats
1X5 @135, 225, 255, 275, 305
Decided in set I could hit 5. Probably will hit 315x3 on Friday though.
Pullups
32
Dips
3X10
Pendlay rows
1X5 @135, 175, 175, 175
KB swings
4X25 @100
I think these help with grip for deads. Back has been feeling better we shall see Wed if it helps with moving bigger weight. I know it made the first pull on cleans last week feel like a breeze.
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Front squat
1X5 @135
5X5 @215
Deads
1X5 @225, 315
2X2 @285
1x5 @365
Might try working my way up with hook grip since I am emphasizing ramping to a set of 5.
Full snatches
1X3 @45, 65, 75, 85, 95
Finished with an OHS x3 @95
Klokov press
3X8 @95
Tried some cleans but shoulder was kind of tender. I did pullups 2 days I a row and factor in the snatch work, I might have overdone it.
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OHP
1X5 @95, 135, 150,
1X2 @170
1X5 @150
Squat
1X5 @150, 225, 265, 285
1X3 @315
1X8 @265
Last two sets were brutal...form sucked. Didn't have a good night's sleep. But hit it!
Pullups
25
3X3 negatives +15#
Dips
3X5 +15#
Pendlay rows
1X5 @135, 175, 175, 175
KB swings
5X25 @100
Ordered 2 pairs of bumper plates, hoping these will hold up when I load the bar for deads.
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Did 275 Kb swings when I noticed my first torn callus! @100#
Was going for 500. Dayum.
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OHP
1X5 @95, 135, 150
1X3 @170
1X7 @150
Squat
1X5 @150, 225, 265, 285
1x1 @315 missed 2nd rep and 2nd set
Dips
6x5 Did 5 sets +15#
Pendlay rows
1X5 @135, 185, 185, 185
Tried a few KB swings and grip was a factor. The kettlebell giveth, and taketh away. Probably had been overdoing it a bit lately, anyway. On Tuesdays and Thursdays have been doing random conditioning which could consist of hiit calisthenics or sprints. Going to take a rest day tomorrow and reevaluate Wednesday. Pulling lifts might be an issue for a few days. Might need to switch to AM workouts to change things up, too. Sucks that I am further behind on squats than one month ago.
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Front squats
1X5 @135, 225, 225, 225
Deads
1X5 @225, 315, 365
Clean and press
1X3 @135
1X2 @165, 185, 185
1X1 @185
Snatch pull from floor
1X3 @135, 155, 175, 175, 175 got these to just under chest height
Clean pull from floor
1X3@ 225, 255, 255
OHS
1X2 @95
Not really worth logging that, I suppose
Klokov press
1X5 @95, 105, 105, 105
Bumpers came yesterday and I was pretty stoked. It's amazing how much of a difference that extra 1.5-2" makes a difference on lifts from the floor. Especially deads. Deads were also done double overhand or with hook grip. The last flap of skin from my torn callus fell off and should be good from here on out.
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OHP
1X5 @95, 95, 135, 150
1X3, 2 @170
1X8 @135
Squat
1X5 @135, 225, 265, 285
1X2 @315 fack!
1X10@225 paused atg
1X10@135 front squat paused atg
Frustrated, seem to be weak out of the hole. Might try and deload a little more next week and add an atg paused backoff set like tonite.
Pullups
34
Dips
1X5
3X5 +20#
Pendlay rows
1X5 @135, 185, 185, 185
KB swings
5X25 @100
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OHS
1X3 @45, 65, 75, 95,
Clean and press
1X2 @95, 135, 165
1X1 @185
1X0 @205
KB swings
150 @100#
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urban dictionary-- fudge packer definintion: 1) Someone who indulges in anal sex, normally a gay male, but not always so.
jamal: common BeeeBeeCee name
op.... i got some bad newz
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[youtube]e8yx4k4tzqE[/youtube]
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Lol
OHP
1X5 @95, 135, 150, 170
1X7 @145
Squat
1x5 @135, 225, 255, 285
1X3 @315
1X10 @255
Think I might be losing steam with 2nd and 3rd sets at this weight. Might change things up a little on Fri.
Pullups
34
Dips
1x5
4X5 +20#
Pendlay rows
1X5 @135, 190, 190, 190
KB swings
6X25 @100#
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Front squat
1X5 @135, 235, 235, 235
Deads
1X5 @225, 315, 375 double overhand and hook on the set of 375
1X8 @335 switched to alternating
Hang full snatch
1X3@45, 65, 65, 65, 65, 65
Thinking of doing some kind of linear progression on these.
Clean and press
1X3 @135
1X2 @185
1X1 @185
Was going for 3x2, think I was just gassed.
Klokov press
1X5 @95, 115, 115, 115
I made some heel inserts out of some shoe sole inserts. Bought two pairs, cut out the heels, stacked them, and cut out a heel shape out of the remaining pieces. There was little to no noticeable compression, and think I got a little less than an inch of a heel to work with. I read a suggestion from a powerlifter to make a heel from linoleum and thought I'd us sole inserts instead. Felt the biggest benefit on snatches, and was able to remove them for deads easily.
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OHP
1X5 @95, 135, 155
1X2, 1 @175
1X8 @145
Squat
1X5 @135, 225, 255, 285
1x3 @315 goddammit
1X9@255
Pullups
30
Dips
1X5
3X5 +25#
Pendlay rows
1X5 @135, 190, 190, 190
KB swings
175 @ 100#
Might try a 5x5 Monday for squats and go from there.
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"Quick" morning session
OHP
1X5 @95, 135, 155
1X3 @175
1X7 @145
Squat
1X5 @135, 225
5X5 @275
Pullups
15
Dips
1X5
5X5 +25#
Pendlay rows
1X5 @135, 195, 195, 195
KB swings
5X30@ 100#
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Another morning workout, before shoveling snow.
Front squat
1X5 @135, 195, 245, 245
1X2 @245 Might have made all 5 reps in my regular lifting slot.
Deads
1X5 @225
That's about it. Ran out of time before having to shovel. I didn't want to get stuck doing too much lifting after digging my driveway out this morning. Might try a little bit more later today.
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Back at it
Deads
1X5 @225, 315, 385 Grip kinda sucked on these
1X1 @405 for the fun of it, managed hook grip
1X8 @345
Hang full snatch
1X5 @45
5X3 @85 First 4 sets were smooth as butter. Missed a couple attempts on the last but pulled it off.
Clean and squat jerk (albeit quarter squat)
1X3 @135, 155, 155
3x2 @155 felt like cardio
Klokov press
1X5 @95, 115, 115 ,115
Kroc rows
1X15@85 each side
Kind of awkward, I sandwiched a pair of 35# plates with small standard plates to fit my adjustable dumbbells but wanted to try these.
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OHP
1X5 @95, 135, 155
1X3 @175
2X1 @175
1X10@145
Squat
1X5 @135, 225
5x5 @285
Pullups
30
Dips
1X5
3X5 +30#
Pendlay rows
1X5 @135, 200, 200, 200
KB swings
150 @100#
Kroc rows
1X20 @85 each side
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Semi-quick morning session
OHP
1X5 @95, 135, 155
1X3 @175
1X2 @175
1X6 @155
Squat
1X5 @135, 225
5X5 @295
Feels like the first rep on work sets I am leaning a little too far forward and as a result, coming off my heels. I can correct for second rep and remaining, and the problem wasn't as pronounced/wad corrected on fifth set. I think this was part of the problem I had with ramping sets, might stick with 5x5 til the first match in a few Weeks.
Pullups
21
Dips
1X5
5X5 +30#
Pendlay rows
1X5 @135, 205, 205, 205
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Front squat
1X5 @135
1X3 @225, 245
Was warming up for a 3x5 @245, tried to utilize bounce out of the hole and dumped the bar.
1X1 @265, 275, 245
Deads
1X5 @225, 315
1X3 @365
1X1 @405
1X5 @345 from 4" deficit
Full hang snatch
1X5 @45
5X2 @95
Clean and squat jerk
1X3 @135
5X2 @175
Clean pulls
1X3 @225, 245, 265
Klokov press
1X5 @95, 120, 120, 120
Kroc rows
1X15 @85 each
1X10 @85 each
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OHP
1X5 @95, 135, 155
2X3 @175
1X5 @155
Squat
1X5 @135, 245
5X5 @305
1X4 @275 atg paused was going for 5 missed low despite a couple attempts to bounce the last rep
1x10 @225 atg paused...tough as hell!
Pullups
35
Dips
1X5
3X5 +35#
Pendlay rows
1X5 @135, 210, 210, 210
Some of these were ugly. I might pursue high rep Kroc rows instead.
KB swings
5X30 @110#
I have been anticipating another drawback doing 5x5 @315 for the last couple Weeks. Though for now I feel like 5x5 has been more beneficial for me thus far. Not to say ramping sets will work, I think I need work at a lower weight before I progress. If I hit a wall here I might try doing xxx weight for 3x5 on Monday, xxx weight 5x5 on Friday. Following Monday would be xxx+10#, etc. It might be too close to spring season to see this through, but noted for future reference.
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OHP
1X5 @95, 135, 165, 165, 165
Squat
1X5 @165, 245, 315, 315
Missed after the second rep on third set! Might do 3x3 see how that goes.
3X8 @245 paused atg
Pullups
7X5
Dips
1X8
5X5 +35#
Pendlay rows
1X5 @135, 185, 185, 185 deloaded with better form
KB swings
5X30 @110#
Kroc rows
1X20 @85 each
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This has been an overall crappy week, training-wise. Missed Wednesday because of work but kind of needed a day off, felt like I overdid it Monday with squat. I was still feeling the effects at a conditioning session I yesterday. I think I have a bit of tendonitis in my knee. Only updating today because I tested ohp for 1rm.
OHP
1X5 @95, 135
1X1 @185PR
Squat
Not happenin
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Did some pulling type lifts today. No real template.
Deads
1X5 @225, 315, 315
1X1 @365 deficit lift
Clean pulls to waist
3X3 @315
Snatch pulls to waist
3X3 @225
Klokov press
1X5 @95
2X10 @95
KB swings
5x30 @120#
Kroc rows
1X15 @85 each side
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Hang full snatch
1X5 @45
1X3 @75
5x3 @95
Clean and squat jerk
1X3 @135
1X3 @155
1X1 @185
Little twinge in hammy so quit for the session. Primer match on Saturday, don't want to go overboard til then.
