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JasonL.Ac.

  1. Sunday 12/21/08 Heavy Day

    by , 12-21-2008 at 12:53 PM
    C & P w/24 3 x (1,2,3,4) 2 x (1,2,3)
    about 6-8 breaths between rungs, (except ladder # 4), 2 minutes between ladders.

    Swings w/16: dice roll 10 minutes:
    Doing something different today:
    25L/25R
    20L/20R
    15L/15R
    10L/10R
    5L/5R
    about a minute between each of these, then
    10L/10R/10L/10R/5L/5R (no break).
    Total reps: 200

    That evening, about 8-10 sets of 5 with COC Trainer.

    Felt extremely ...
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  2. Friday 12/19/08 Variety Day 2

    by , 12-20-2008 at 01:25 PM
    Morning: KB GM w/32 5 x 5
    Windmills w/16 2 x 5L/5R

    Evening: TGU w/24 3 each side (alternating), one legged MP w/16 3 x 3.

    Wanted to get ballistics in, but didn't have time. Need to prioritize that more, that's really where the weak points are right now. Next week will make sure to include th swings w 32, 1H swings w 24, high pulls w 24, and snatch practice w 24 into the routine in addition to ETK ROP. The snatch practice is particularly important, as its ...
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  3. Friday 12/19/08 Variety Day 2

    by , 12-19-2008 at 01:17 PM
    Morning: KB GM w/32 5 x 5
    Windmills w/16 2 x 5L/5R

    Evening: TGU w/24 3 each side (alternating), one legged MP w/16 3 x 3.

    Wanted to get ballistics in, but didn't have time. Need to prioritize that more, that's really where the weak points are right now. Next week will make sure to include th swings w 32, 1H swings w 24, high pulls w 24, and snatch practice w 24 into the routine in addition to ETK ROP. The snatch practice is particularly important, as its ...
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  4. 12/18/08 Thursday medium day

    by , 12-18-2008 at 07:14 AM
    C & P w/24 5 x (1,2,3)
    90 seconds rest between sets, last 2 sets no rest between rungs.

    Swings: dice roll 2 minutes (!)
    w/16 20L/20R/20L/20R time.
    Strong pulling down to overspeed eccentric each time.

    Afternoon:

    TGU with 24: 4 minutes
    Front Squat w/24: 4 x 5
    Windmills (overhead) w 16: 5L/5R

    comment: C & P felt good, barely needed any tension, even pushing a bit harder than before. Plan is to ...

    Updated 12-18-2008 at 10:41 AM by JasonL.Ac.

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  5. Wednesday 12/17/08 variety day 1

    by , 12-17-2008 at 07:06 AM
    KB GM w/32 5 x 5

    2handed swings w/32 3 x 15, about 1 minute rest between sets.
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