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Old 10-15-2013, 10:54 AM   #71
Blaise Davis
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Re: BigBDs Journey to the Top

Tuesday 10/15/2013 - 2 minutes rest between sets, all weight in #s

Hang Power Snatch 3x5 (155,150,145)
Snatch Deadlift 3x5 (265,255,245)
Muscle Snatch 3x5 (125,120,115)
Straight Legged Deadlift 3x5 (230,220,210)
Snatch Shrug 3x5 (225,215,205)
Weighted Strict Pullups 3x5 (55,45,35)
Bent Rows 3x5 (175,170,165)
Bar Dip L sit holds max time x3 sets

stretching and mobility
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Old 10-16-2013, 10:22 AM   #72
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Re: BigBDs Journey to the Top

Wednesday 10/16/2013 - all weights in #s, 2 minutes rest between sets

Behind the Neck Power Jerk 5x5 (165)
Back Squat 5x5 (280)
Push Press 5x5 (160,155)
Bench Press 5x5 (190)
Jerk Drive/Recovery with 3 second hold 5x1 (195)
Strict Press 5x5 (125)
Weighted Situps 5x5 (15,20,25 dumbbell behind neck)
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Old 10-19-2013, 12:14 PM   #73
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Re: BigBDs Journey to the Top

Saturday 10/19/2013

AHAP:
Snatch
Clean and Jerk
3RM Front Squat
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Old 10-21-2013, 12:23 PM   #74
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Re: BigBDs Journey to the Top

Monday 10/21/2013 - 2 minutes rest between sets, all weights in #s

Jerk 3x3 (185,180,175)
Back Squat 3x3 (340,330,320)
Push Press 3x3 (180,175,170)
Bench Press 3x3 (230,220,210)
Jerk Drive and Recover with 3 second hold 5x1 (175,195)
Strict Press 5x3 (135,140)
Weighted GHD Situps 5x5 (55)

stretching and mobility
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Old 10-22-2013, 11:28 AM   #75
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Re: BigBDs Journey to the Top

Tuesday 10/22/2013 - 2 minutes rest between sets, all weights in #s

Power Clean 3x3 (235,225,215)
Clean Pull 3x3 (295,285,275)
Clean Deadlift 3x3 (315)
Clean Pull from knee 3x3 (275,265,255)
Weighted Strict Pullups 5x5 (55,45)
Bent Rows 5x5 (185,195)
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Old 10-23-2013, 11:02 AM   #76
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Re: BigBDs Journey to the Top

Wednesday 10/23/2013

Jerk 3x3 (175)
Back Squat 3x3 (320)
Push Press 3x3 (170)
Bench Press 3x3 (215)
Drop Snatch 1RM (175)
Strict Press 3x3 (135)
Weighted Situps 5x5 (35)
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Old 10-24-2013, 04:43 PM   #77
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Re: BigBDs Journey to the Top

Thursday 10/24/2013 - weights in #, 2 minutes rest between sets

Power Snatch 3x3 (165,160,155)
Snatch Pull 3x3 (235,225,215)
Snatch Deadlift 3x3 (265,255,245)
Snatch Pull from knees 3x3 (215,210,205)
Weighted Strict Pullups 5x5 (35)
Snatch Grip Bent Rows 5x5 (175)
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Old 11-14-2013, 07:59 PM   #78
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Re: BigBDs Journey to the Top

Thursday 11/14/2013

Crossfit total 985 at 160lb almost to the big 1000 group....DL 455, BS 365, Strict Press 165
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