Throwdown Elite

Friday 5-16-08

"Linda"

Deadlift @ 1.5 * BW
Overhead Press @105#
Clean @ 3/4 * BW

10-9-8-7-6-5-4-3-2-1

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Side effects of Linda....

Thursday 5-17-08

Find 1RM Snatch

Then:
4x2 OHS @ 1RM Snatch weight

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Wednesday 5-14-08

Find 1RM Squat Clean

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Tuesday 5-13-08

Fran

21-15-9
Thrusters
Pullups

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Monday 5-12-08

10 Handstand Pushup
15 Front Squat @115#
20 Pullup
15 Push Press @115#
30 Burpees
15 SDLHP @115#
40 Double Crunch
15 Back Squat @115#

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Friday 5-9-08

Sprint 100 meters
8 rounds

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Thursday 5-8-08

Shoulder Press

3 sets of 5

Then:

3 sets of Max sit-ups

Wednesday 5-7-08

Work up to 1RM Front Squat

Then:
8 Pull-ups
8 Push-ups
8 KTE
60 meter Farmer Carry
8 Goblet Squat
8 Ring Dips

Done to finish not for time

Work up to 1RM Front Squat

Then:
8 Pull-ups
8 Push-ups
8 KTE
60 meter Farmer Carry
8 Goblet Squat
8 Ring Dips

Done to finish not for time

Tuesday 5-6-08

Find heavy single Snatch

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Find heavy single Snatch

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Monday 5-5-08

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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This whole week is Oly Lift week, so come to class learn the kings of all exercises!