Workout

“The Bear”

Power Clean
Front Squat
Press
Back Squat
Press

7 Repetitions for 5 Rounds

Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only

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Compare to 01/28/10

Endurance – Meet at Hillside Entrance (Prison) to Kenna Cartwright – Hill Sprints

Happy Birthday Shaun!

Workout

Snatch   5   3   3   1   1   1

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Compare to 01/22/10

Whiteboard

Russell Berger snatches 200lbs (at a body weight of 147lbs) – video – CF.com

Workout

100 KB Swings
100 Push-ups
100 Squats

You may partition the exercises as you see fit.

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Compare to 11/21/09

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Endurance – Meet at the Track – 800’s