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Randy Hauer

  1. 5/24

    by , 05-24-2009 at 10:21 AM
    Jerks: 2 x 20kg 10 sets x 1 minute...8-10 RPMs 1 minute rest between sets
    1ALCCJ, 16kg 10 minutes 1 switch. About 8 RPMs
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  2. 5/22

    by , 05-24-2009 at 10:19 AM
    A.M. 50 x 50 16kg 1 arm swings + 1/4 mile walk,
    4 sets

    Noon at Premier w/ Chris:
    1) 2" battling rope waves
    2) push ups
    3) long cycle C/J 16kg
    4) burpee + dead snatch 24kg
    5) 18# sledge on tire
    6) jump rope
    7) 2 hand swings 24kg
    8) renegade rows (25lb DBs)
    9) evil wheel
    10) deck squats w/15# med ball
    5 minute break
    then 10 rounds of 1 minute each, no break between:
    1)2-hand swings
    2) LC CJ ...
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  3. 5/18

    by , 05-18-2009 at 08:21 AM
    A.M.
    Double cleans 20kg
    2 min, 3, 2, 3 (10 min total)
    8-10 RPMS
    1/4 mile walk after each set 5% incline

    P.M.
    Snatch 20kg
    2 minutes
    6 minutes (about 15 RPM)
    Snatch 16kg
    10 minutes (about 17 RPM average)

    Updated 05-18-2009 at 03:47 PM by Randy Hauer

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  4. 5/17

    by , 05-17-2009 at 12:11 PM
    missed a few day due to out of town guest
    Today:


    HPC 95 x 5, 115 x 4, 135 x 3, 155 x 2, 175 x 1
    CPBK (bench) 185 x 3 x 3

    LC 16kg, 10 minutes 1 minute/1minute hang
    6 RPM

    Lockout holds 16kg 1 min x 3 sets

    1ALC 20kg 2/2, 2/2 @ 6 RPM

    walked 3/4 mi 5% grade
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  5. 5/12 13 and 14

    by , 05-14-2009 at 12:43 PM
    5/12 snatches 16kg, 2min, 4, min , 6 min, 2 min sets
    about 18-20 RPM 1/3 mike walk after each set

    5/13...16kg jerks...no snot at all. 1 minute set, 2, minute set, 3 min set, 1 min set, 2min set 6-8RPMs

    5/14 below knee power clean 95x5,115x5, 135 x 5
    LC, 20 x 1 min, 16 x 1, 12 x 3, 20 x 1, 16 x 1, 12 x 4
    drop sets 6-8 RPMs
    jerk 24kg 15/15
    squat jump 135 x 50
    walked 3/4 mile or during breaks.
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