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Monday 7/21/14

July 21, 2014
A.
6 Rounds For Time
5 Deadlift @ 75%
30 Double Unders
Rest 1:00 Between Rounds

B.
25 Knees To Elbows
Run 400m
25 Knees To Elbows

C.
Snatch Complex 1
5 Sets
1 Set is a Rep From:
 High Hang,
Mid Thigh,
& Floor.
Work To A Heavy Set.
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  1. Sarah Sprague Reply

    11:15 135# half singles/doubles
    6:48
    Struggled with the snatches this am 45#

  2. Allan Fleck Reply

    comp prep. worked up to #365 back squat going to open with that # may jump to 385# can’t go down so not sure about this? only 10 min so will have to think about this. 20 rep going to break 10,10 if i can. Deads starting with 405 or 415. to maybe work up a little 430# maybe going unbroken on 20 reps. bench starting with 265 or 270 breaking reps 5 5 5 5 with 5 sec count in-between. if mark and i make it to the last round 165# GTOH cleans with push press as fast as possible thanks Mason for the help on these today. need to practice before jumping into a heavier than RX grace.!! Any thoughts or comments are welcomed to think this through and execute as smart and strong as possible.

    Mark this was great Idea and good time, Nice Work!!

    B. 3:23 RX 25UB then 10,5,5,1,1,1,1,1 made sure I got All those elbow reps!!!

  3. Mark Lee Reply

    Awesome Job Today Alan-Glad we did that today, you are going to do great! Just another day at the gym this Saturday but with more energy!
    315 on the back squat 205×20 in 1:27
    405 on the dead 20@265 forget the exact time but we were under a minute I think?
    245 on the bench 165×20 1 no rep, good catch Al I don’t want to do that at the comp! Just over a minute. I’m thinking 5,5,5,5 is a good idea. It’s so easy to waste time here if you get caught at the end without anything in the tank.
    30 Clean and Jerks at 90% bodyweight I used 195 and at the 10minute time cap I was at 27. Guess I’ll just try to pace it out to 4 a minute if I make the top 5! Should be a fun day, I’m looking forward to having Alan and I represent the Box!

  4. mason Reply

    You guys are going to do awesome!! Can’t wait!
    8:40 @ 185 rx
    6:02 rx
    Snatch work 65# need to continue working on dropping and not pressing the bar.

  5. Joshua Rice Reply

    A. 7:52
    B. 3:25

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