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  1. Friday, March 5, 2010

    by , 03-05-2010 at 07:12 AM
    VWC - 15:15, 8 reps x 16 sets, 16K, Medium

    The h/l/m format is to my liking.

    Warmed up with 2 hand swings, 10 per set, 16K through 40K. Then 16K snatches each arm - 5,6,7. All with adequate rest in between set - 30-45 secs.

    Updated 03-05-2010 at 07:14 AM by bender645

  2. Wednesday, 1-20-2010

    by , 01-20-2010 at 08:28 AM
    ROP Light
    Scheduled for 5x3= 30 reps

    1 x 24K continuous ladder
    2x32K continuous ladder
    1x 40K, 32K, 32K
    1 x 40K, 32K, 24K

    I like the format of last two ladders. 40 for a single, 32 for a double and triple. I am going to work at doing this for all "light" & "medium" days.
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