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[QUOTE=Pat Quigley;961534]Strength: shoulder press: 5x 135,155,175. Last set was done broken 3+2.

10rft: 15x 135 dead lift, 10 push ups. 13:23.[/QUOTE]

Pat: wow. That's a lot of weight to press. Great job!

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Been away on vacation in Hamptons. Lots of long bike rides, swims and body weight WODs.

Today: 3 rounds for time: 10 reps OHS @ 125lbs and 50 DUs: 18:46.

I absolutely suck at both OHS and DUs. This was the heaviest I've ever gone on the OHS and am confident that the DUS will click and I'll be able to do them well with a little more practice. Still, really liked this WOD.

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[B][U]Monday, July 18[/U][/B]
Recovery Day
Swam 1050M straight through at easy pace

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[B]7_18_11 Monday[/B]
I weighed 75.3kg tonite.

warmup

[B]Powersnatch + Pr. From Shouders + OHS[/B]
25kg/2+1+3
30kg/2+1+3
33kg/2+1+3
36kg/2 (2)
40kg (2)
felt slow

[B]Clean & Jerk[/B]
30kg/2+1
35kg/1+2
40kg/2+1
43kg/1+2
47kg/1+1 (3)
51kg/1+1 (3) missed the last jerk, deathgrip on the bar.
55kg/1+1 Got the clean no problem, but landed a little too narrow, butt went way down, lost my tight, stuck in the hole. Out of time, down sets and more to go so no do-over. Very disappointing! Esp. since these are seeming much easier lately.
43kg/2+0 (2)
50kg/1+0 (3)

[B]Clean Pull[/B]
45kg/3
50kg/2
55kg/2 (4)
60kg (2) all pretty easy, not sure what the deal with these, b/c I never feel them in my shoulders.

[B]Bench Press[/B]
43kg/4 (4) All easy and done in a few minutes b/c gym closing.

[B]Backsquat[/B] Blairstown
40kg/3
47kg/3
55kg/3
60kg/2 (4) last rep was not that great.

Not a bad night. Tired of being a weakling.

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Great Job Everyone!!

Congrats Bill on those OHS! They are brutal!

Valarie - Bull is one of the hardest WODs out there!

Claw - Great job on Jackie! I love that WOD, but it put me in the ER! So I'm looking for revenge!! :ranting2:

Pat - I missed those 10K's in Central Park! The 1st one I did gave me a broken metatarsil!

Well this weekend I started doing the Grandpa WOD again. My latest grandson, Petrus Thor Owen, checked in in Friday morning @ 1:01AM at 6.5 lbs & 19 inches long. Mom & baby are fine. Grandpa is starting on the Granddad WOD (AMRAP Baby Cleans & hugs for life! :D)

[B]WU:[/B]
300 Single Unders
then 3 rounds of:
3 95# Dead lifts
3 95# Power Cleans
3 95# Push Jerks

[B]WOD:[/B]
Clean and Jerk Game AKA Death by Clean and Jerk
1st minute, do 1 Clean and Jerk;
2nd minute, do 2 Clean and Jerks;
3rd minute, do 3 Clean and Jerks;
...
Until you can't do all the Clean and Jerks in the minute

Used 95#, did 7 rounds & 5 Clean & Jerks

[I]The last 2 minutes were awful!! Barely got the 7 in the 7th minute & it was time to do 8!! :yikes: This was one WOD where lighter weights would let you keep in the game longer![/I]

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Bill congrats on the new Baby!!

7/18
50 pushpress@ 75# 20/10/10/10
Front Squat 1 each @ 135 165 185
5x10 good mornings @ 95#
5x10 walking lunge @ 65
5 x 10 Kb swings @ 55
5x10 AB mat situps

WOD EMOM 20:00
1 power clean @ 135
2 thrusters @ 135
3 Vert jumps

missed the jumps on round 6 when the 45# bumper plate broke in half dropping the barbell
It sure is HOT!!

m/56/180

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congrats bill on being a grand dad.

good work everybody else over the last few days.

rest weekend. cool and wet here. good time to take dogs for walks and recharge.

last nite

9 x 3 bench press (bamboo bar, red bands 12 k.g. kb per side) 6 ring dips

6:40 those bench presses are tough with so much instability going on by the time you reach 7/8/9

175 green banded good mornings....hello speedo body in mexico this january:pepper:

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7/19 WOD

Find your 20 Rep Max Backsquat
175# (bodyweight + 15)

Last time I did this, I loaded 165 and thought I had a little more gas in the tank, so this time I loaded 175. It got heavy fast but I did it. 180 next time? Hard to say, because 175# was hard.

Claw

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[QUOTE]Find your 20 Rep Max Backsquat
175# (bodyweight + 15)
[/QUOTE]High bar?? :yikes:

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[QUOTE=Deb Borbone;962581]High bar?? :yikes:[/QUOTE]

Tried to keep it low on my scapula, but who knows? :shrug:

Claw

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[QUOTE]Tried to keep it low on my scapula, but who knows?

Claw [/QUOTE]
either way, dang! not sure I'll ever be able to do a BW squat. :notworth:

[QUOTE]WOD:
Clean and Jerk Game AKA Death by Clean and Jerk
1st minute, do 1 Clean and Jerk;
2nd minute, do 2 Clean and Jerks;
3rd minute, do 3 Clean and Jerks;
...
Until you can't do all the Clean and Jerks in the minute

Used 95#, did 7 rounds & 5 Clean & Jerks[/QUOTE]

And dang #2!! that's a lot of clean & jerks. Some day I wanna try Grace again, with clean & jerk instead of pclean (or reverse curls, thats kinda what I did then). Congrats, gramps!!:)

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Left knee or hamstring was gimpy today. Did an easy 3 mile run and a lot of stretching and foam rolling. Felt gimpy before and after but great during run.

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[B]7_19_11 Tuesday[/B]
160# this am...WTH? Back up to 166# tonite. Hope I don't have a heart attack with this extra weight.
Its hot and muggy, I sweat like anything....mmmmmmm [B]FREE HEAT!!!![/B]


Warmup of sorts



Brisk mile walk

[B]DH Pullups[/B] prax not too many

[B]Skullcrushers[/B]
55#/8 (4) This was very difficult; missed last rep of last set

[B]Abs[/B]
50 BF Situps w/15# (feet were anchored, so much easier!)

That was it!! My vacationing coach sent me another microcycle to follow the one Im doing, and a note: [I][B]Less is more. Everything you need to do to lift big weights are contained in my microcycles. They are geared to make you a balanced Weightlifter. One of the most important attributes you need training under me is Patience. [/B][/I]Note the capital P. He told me stop adding extra strength stuff in there, just if I want to do a little GPP stuff, DONT OVERDO IT. It just feels so weird to do hardly anything!!

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[B][U]July 19th[/U][/B]
Ran 4.5 miles (600 ft of climbing, 39:36, HR around 130)
Tapering off this week for olympic distance tri on Sunday.

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10 minute amrap

1 24"box jump
2 135 lb zerker squat
3 135 lb front squat

10 rounds plus 1 box jump

then 5 x 20 green band high bar good mornings

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7/19
WOD
5:00 EMOM
5 DL @ 225
5 box jump @ 20"
5:00 AMRAP
15 T2B
10 WB
45 jumprope
5:00 EMOM
3 burpee
run 70yd apx

how in the world would I keep a count on these rounds?

m/56/180

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Strength: Bench day. Warm up: Bands for upright rows and lateral pulls in 3X10 each.
Flat Bench: 5X135, 5X205, 3X235, 3X260.
3X10X95# skullcrushers.

WOD: 5rft: 30 KB swings 70#, 30 burpees, 30 sit ups. Scale 3R w. 55#.
30:34.

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Today: alternating bench and pull up WOD: 3 sets flat BP @ 195 x 8; 10 PUs
3 sets incline BP @ 185 x 5; 10 PUs
3 sets decline BP @ 195 x 5; 10 PUs.

Felt really strong doing 90 pull ups. Usually high rep pull ups wear me out. Maybe my body's adapting.

Finished with classic triceps and core workout.

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today proved i was not built for speed.

Jeremy

1600 m run
2000 m row
1600 m run

27:00

tomorrow nite is our first food log meeting. looks like the group is headed in the paleo/zone direction. should be quite an experment/experience as i love to eat and am not the best at eating correctly.

i did however weigh myself today and am down to 230 lbs which is down from about 255 lb in january just before shoulder surgery.

i am willing to ride jump on this ride with both feet and see where it takes me.

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Hi Gang!! Everyone appears to be rocking and rolling and some are wining too! :rofl:

[B]7-16[/B]
Complete remaining deck demo and haul to the street. When we started this project and I became the hauler "ability to move heavy loads across broad time and modal domains" screamed through my head. I was very, very pleased with my ability to do just that with a 12x16 deck.

[B]7-17[/B]
Worked on cleaning out the garage to prep for the garage gym I'm working on. Any comments/concerns/suggestions on "the stud bar" pull up bar?

[B]7-18[/B]
3 rds for time: 5:55
10 reps OHS 65#
75 single unders

[B]7-19[/B]
Rest day/fasted physical. Ha the same doctor that told me two years ago I was too old to be exercising 6 days a week couldn't find a single thing to complain about this time.

[B]7-20[/B]
Weighted push-ups 1 x 7
25#-35#-40#Wx-40#Wx-37.5#-40#-45x W=wormed. I don't count the reps even though I went down and back up with the weight, I wormed them. They would be no reps in comp. Still not unhappy for a first time.

[B]7-21[/B]
This morning we did an affiliate WOD as follows:

1 minute of max effort pull-ups, rest 30 seconds
1 minute of max effort pull-ups, rest 60 seconds
1 minute of max effort pull-ups, rest 90 seconds
1 minute of max effort burpees, rest 30 seconds
1 minute of max effort burpees, rest 60 seconds
1 minute of max effort burpees, rest 90 seconds
1 minute of max effort sit-ups, rest 30 seconds
1 minute of max effort sit-ups, rest 60 seconds
1 minute of max effort sit-ups...the end.

Pull-ups: blue band 15-18-16, burpees: 14-12-12, sit-ups 34-31-36

I'm going to try and find Valerie's blog now...;)

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[QUOTE]Any comments/concerns/suggestions on "the stud bar" pull up bar?[/QUOTE]
I have one, its fine. The only thing is the bar is fatter than the one at my box. Tougher for grip, for me anyway and my hands are big.

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[QUOTE=Deb Borbone;963600]I have one, its fine. The only thing is the bar is fatter than the one at my box. Tougher for grip, for me anyway and my hands are big.[/QUOTE]

Ok, I'll keep that in mind. Can you kip on it?

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[QUOTE]Ok, I'll keep that in mind. Can you kip on it? [/QUOTE]
Yes. It's a great bar, mine's hanging from my garage ceiling. I can kip even at my new zaftig 75kg weight :D

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[QUOTE=Deb Borbone;963624]Yes. It's a great bar, mine's hanging from my garage ceiling. I can kip even at my new zaftig 75kg weight :D[/QUOTE]

Uh...I've still got you beat by 6# my Sista!! ;)

I just ordered the one for 8' ceilings. I'm still on the hunt for rubber flooring that won't cost me $225.00 in shipping charges. It's all coming together!

Still on the list are abmat and a wall timer and that's about it for now. I've got just about everything a woman could need. Once I convince hubs it won't kill him, maybe he will join me and I can buy some "man stuff". :rofl:

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7/21 WOD

AMRAP 15
10 HPC (95/65)
10 push press (95/65)
10 ring digs
10 pullups

4 rounds. Hard to say where the bottleneck was, because everything took a lot of time and energy. Probably push presses were fastest, and the HPC's were the hardest. Ring dips took a while too because I ended up doing them one at a time pretty early on.

Claw

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1 mile swim.

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[B]7_21_11 Thursday[/B]
Warmup

Recovery workout
[B]
Power Snatch + Press from Shoulders + OHS[/B]
30kg/2+2+2 (6)
[B]
Backsquat[/B]
40kg/5 (3)

Feels like doing nothing. Less is more (such a hard time accepting that!). I did get to see Pete working with Maria, visiting for nationals... learn a lot from watching/listening to other's lessons... she looks good!

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Spent thelast few days doing the Grand dad WOD! Thanks!

Michelle - I love it! When I'm doing some big job, I try to treat it like a WOD. Especially a "Chipper"!

Perry - Mile swim reminds me of summer camp in the Scouts! Awesome

[B]WU:[/B]
21 HSPUs

400m run
40 Ft-
high knees
butt kickers
10 Push Ups
squat jumps
hip openner
10 push ups
10 air squats

[B]WOD:[/B]
150 Single unders
10 24" Box Jumps
120 Single unders
20 24" Box Jumps
90 Single unders
30 24" Box Jumps
60 Single unders
40 24" Box Jumps
30 Single unders
50 24" Box Jumps

22:39

[I]Good WOD considering Box Jumps aren't the greatest. One thing that helped was Resting on top of the box as opposed to on the ground! Trying to get off the ground helpd. [/I]

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2nd to last official practice before loggers sports

spent 2 hours throwing an axe in to a taget 30' away or running over a 20' log floating in a pond pulling an 80 wire rope and metal thing, jumping over 2 39" (boy are they big in real life) logs, throwing the metal thing over another 39" log, then running back jumping over the same 2 39" logs and then over the floating one back to the finish line. total distance covered 150 yards.

i made it over the floating log once. the rest of the trys i was in the pond which is 4' deep pulling the 80 lb cable and then having to jump out of the pond and continue with the run. i have a nice 6' gash in my shin where it rubbed against the wire rope when i jumped out of the pond one time.

sould be a fun weekend next weekend just a bit worried about doing this in front of 5000 people.

we then went over to our coaches house where we went over the food challenge he has enrolled us in. we were all in for a shock. i thought i was doing pretty good until he started going down the list of what is o.k. and not o.k. this next week is going to be tough esp the no beer part with a bike race saturday and a wedding to go to.

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Cliff this sounds like allot of fun---especially in this hot weather.

Strength: DL: 3X345,395,440. 1X470.
Assist work: 3X25 feetX 2KB's lunge.
3X5L-hangs
3X10 Heavy Band Zercher Squats.

No WOD today. Doing Filthy 50 tomorrow am.
A week from tomorrow I will be doing another powerlifting competition.

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[B][U]July 20[/U][/B]
Rest day

[B][U]July 21[/U][/B]
Cycled 15 miles, moderately hilly
Messed up clock, so didn't get a good time, but I think it was fast.

[B][U]July 22[/U][/B]
Swam 1000M continuously
Packing for Olympic tri on Sunday

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Good luck, [B]Jim Cliff and Pat!![/B] Nice deads btw, [B]Pat.[/B]

[B]7_22_11 Friday[/B]
169# today

[B]GPP[/B]
2 mile brisk walk
Deadhang pullups (just 10, still struggling w/these)

102°, biting flies, I'm not supposed to be running, & had to damn near carry the dog back after the 1st mile. And I thought [B][I]I[/I][/B] was out of shape from weightlifting!! Wondering what to do about tomorrow, don't have right amount of weights and it'd have to be out in the sun!

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back squat 1-1-1

330-350-362 (s)

30 minute breathing ladder 24" box jump

one jump one breath
2 jumps 2 breaths

and so on

16 rounds

was a very uncomfortable feeling by the end

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Yesterday: 30 mile bike. Rode with my buddy who is the fastest biker I know. Rode at a blistering pace on a very hilly route in East and West Greenwich, RI. Very tough to keep pace with him on the flat sprints but I might be stronger on the hills. Went out at 9am and by the end it was over 100 degrees. Heat did not seem to affect us until after the ride. Drank water all day long and it took most of the day to fully recover. Loved this ride!

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[B][U]July 23[/U][/B]
Thanks Deb!

Ran an easy 1 mile today with some accelerations, then stretched.

Jumping in the car now to go register for the race. Next update will be post-race tomorrow night.

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Warm up: 6 sets of clean and jerks off the floor. 95 lbs x 10 reps; 115 lbs x5 reps; 135 lbs x5 reps; 145 lbs x 3 reps; 155 lbs x 1 rep (PR)(did 5 reps with no jerk. PR for power cleans); 135 lbs x 5 reps.

WOD: "Helen": Around 11:30. Using the wall clock so might be a little off.

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[QUOTE]6 sets of clean and jerks off the floor.[/QUOTE]
You mean 6 sets of FULL CLEAN and jerks (squat clean?) Or you power cleaned? or did you mean, from the floor - not hang cleans? Anyway, dang! Awesome work for 5's and triples!!! (and THEN you did helen, lol)



[B]7_23_11 Saturday[/B] Blairstown
160# this am, 166 this pm

Not the best workout, one of those days. Woke tired achy and w/headache, like a weather system day. I shudder to think what shape I'dve been in if there was other than bud lite beer in the fridge last nite? My son's dog tried to speak to me last nite. :rofl: Funniest thing I ever saw/heard; I texted my kids so they were sending me texts, from the dog! hysterical.

[B]Snatch[/B] Not a good day; struggled to keep the bar close off the floor, hell in handbasket from the get go everything felt really SLOW :(
25kg
30kg
34kg/2
37kg/2
40kg (2)
42kg (3) had a miss in here
45kg (f, f) not heavy just not fast enough, supposed to do 44 didn't have

[B]Snatch Pull[/B]
40kg/3
45kg/2 (4)
50kg/2 (3)

[B]Power Clean[/B]
25kg
30kg/2
40kg/2
43kg/2 (2)
47kg (3) (this was 105#)
52kg (1) (115#)

[B]Back Squat[/B]
40kg/3
47kg/3 (3)
51kg/4 (3)
57kg/3 (4)


Got dressed to train, warmed up and then decided to run over to the new Fitness Empire in Btown, thinking maybe daypass for the ac, humidity just so oppressive. Its preopen, and its all cybex machines! The one new client was STARING at me like I dunno, all I was doing was standing there. Not even wearing the huge ugly pink Ristos. :(
The owner gave me a tour. He has ONE squat rack, I could squat there, I might join, $39/month, I asked if a discount for older folks, and he said I was wayyyy far from it (and then I told him, 51. why are people always surprised by that? but no discount! 65). A platform in my garage is not gonna help me when its 0° in winter, and FDU gym hours now, most nites I run to blairstown to squat.

Lot of benches, no women's bars, and I tried to spin one of the bars he had - nothing!! Worse than my shi**y bar at home. He and GF are personal trainers, he's ACE and his GF, he told me she used to be a figure athlete and how its all politics. And yes, last log note was correct, she benches like, 30#-50#. He SAID she used to do a lot more, I dunno. He kept talking about me PLing and I was trying to explain, PL is completely diff than Oly. Told him I train at FDU and he said he goes sometimes to, like a 24hour fitness in Morristown. I didn't think he was getting it, maybe just trying to make a sale though. He was a nice guy, he told me if he expands he'd consider maybe a platform. He couldn't tell me how much a figure athlete squats in terms of bodyweight. I don't know I never see my legs getting any bigger; well, they're WAY bigger nothing fits, my chest either, but it doesnt seem like much is muscle! Although, he did tell me I have a lot of muscle. Flattery.

Maybe Ill pitch a NEW NJ show in NYC, jersey gym-a-licious? I bet it'd be funny! (I love the Jerseylicious they show all these happening places in the commercials like Hoboken, JC, NY, then you find out the salon is in GREEN BROOK which is soooooo NOT happening NOT Italian...best thing about Green Brook is Eight on the Break pool hall on rt 28 in Dunellen. And Dunellen has an ice rink. HAhahahahaha!!!

Nothing really big here, 100# snatch is my PR, I had one! And lost it forward.:ranting2: Next two I never really had, not heavy just not quick enough today. Discovered what the thumb tape is for, so humid and slippery. Although my hands hurt more near the base of my thumb (i have long thumbs).
So hot and sticky, zaps your strength & speed.

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Good Luck J.C. and you too Pat, But you don't need luck just heavy lifts, and you got that!!

7/20
Decline bench 185/225/245/255
max 3 push press 95/125/145/175
weighted dips 5x7 @35
shrugs (no kidding Shrugs)

WOD 5 rounds for time
3 bench @185
5 snatch @ 95
7 C2B Pullup
6:47

7/22
2x12 box squat w/ chains @ 255
7 Ultra wide sumo style DL @ 255 chains
3x10 good morning @ 135

WOD 8:00 AMRAP
1 hand release push up
1 V up
1 box jump 20"
increase by 1 rep each round 10 3/4 rounds
3 round 25 air squat
25 KB swings @ 45
25 mountain climbers
EMOM 1 burpee pull up increase by 1 rep each round/ 7 rounds
this was over a 23:00 WOD

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Deb seems funny to think of going into a big box Gym or the like and putting in some work, when I am on Vacation in Mexico I use the resort gym and it always seems odd to try and do a crossfit style WOD there, let alone OLY lifting

7/23
9x3 bench with Bands @ 125
3x16 bench with hanging KBs @40
100 Green band tri ext

5 sets
DB bent over row 5x10 @ 50
10 rear fly @25

WOD two man team WOD one man works other man does Burpees until working man is finished with his 38 reps then switch
38 jumping lunge
38 ring dip
38 back squat @95
38 elevated pushup
38 falling squat into pushup
38 clean and jerk @95
38 floor sweepers

who even knows how long this took
m/56/180

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Deb: I mean off the floor, like a dead lift, pull under the bar into a squat and then up into a split jerk. I'm not sure if that's a full clean, power clean or what.