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Steve Madden

  1. Wednesday, April 15: Medium Day

    by , 04-15-2009 at 05:08 AM
    Today was an early morning session with next to no sleep the night before. Time well spent, however.

    C&P: 24kg 5(1,2,3,4) with a focus on driving with the hips, taming the arch, tucking the pelvis, packing shoulder, and pressing from lat. Lots of focusing

    Sw: 24kg X 120/6min. Focus on hinging back and driving with glutes, ab tense and static stomp at top. Little to no back tightness; only moderate quad burning towards the end.
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  2. Tuesday, April 14: Variety Day 1

    by , 04-14-2009 at 01:06 PM
    TGU with 24 kg, focus on packing the shoulder, keeping elbow locked, and bracing for a punch.

    Snatches w/24kg: 3 sets 5 and 2 sets 3 with a focus on pelvis orientation at lockout, driving with glutes ,and taming the arch

    Crush curls: 5(5) with 16kg, focus on crushing bell, tensing glutes and abs

    Fig. 8 to hold: 3(15)/24kg focus on glute drive, hinging at hips, and bracing abs at the top

    Russian twist: 3(10)/16kg, focus on glute and ab tension. ...
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  3. Variety Tuesday

    by , 04-07-2009 at 04:13 PM
    TGU 5 min/24kg-Focus on packing the shoulder and staying tight.

    Sn 24kg- Hip drive/glue squeeze, taming the arc 3(5)

    Crush Curls 5(5)

    Fig 8 24kg 3(15)

    Work with Russian Twists 3(10)
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  4. Monday March 23, Light Day

    by , 03-23-2009 at 07:45 AM
    Feeling good and strong with presses today. To get a better hip snap, I've been thinking of the movement as an effort to curl my tail under as quickly/strongly as possible at the top. It's been helping me involve the hips more naturally.

    MP: 24kg 5(1,2,3)

    Sn: 16kg X 120/7 min
    -Snatches felt great today. Used same tail-curling visualization to good effect. Need to work a little on hinging back/no sitting down, but it's coming along. 3 minutes straight at 20 ...
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  5. Mar. 18 medium day

    by , 03-18-2009 at 08:05 AM
    Ladders don't seem so "moderate" at 5 ladders of 4 rungs each with 24kg.

    Sw: I rolled 9 min but cut it at about 7:30 due to a strong nosebleed. Managed 120 or so with the 24kg.
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