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Old 03-29-2011, 04:07 PM   #331
Ryan Whipple
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Re: Ryan's Log.

Tuesday:

Muscle Snatch: 3x3
70-70-70

Power Snatch: 5x1
75-75-75-75-75

Power Clean, Jerk: 5x1
105-105-105-105-105

Bench: 3x3
145-155-165

3 Rounds:
10 1p KB Push Press
5 Bench Jumps
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Old 03-30-2011, 02:43 PM   #332
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Re: Ryan's Log.

Wednesday:

Front Squat: 4x3
115-125-135-140

Clean Pull: 1x3
140

Clean Deadlift: 1x3
185

Standing Plate Twist: 3x10
35-35-35
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Old 03-31-2011, 09:41 AM   #333
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Re: Ryan's Log.

Thursday:

Muscle Snatch: Build to heavy single
65-75-80-85-90-95-100

Overhead Squat: 2x3
115-115

Stiff-Leg Deadlift: 5x2
115-135-165-185-205

3 Rounds
-15 1p KB Row/Arm
-1:00 Jump Rope
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Old 04-02-2011, 11:31 AM   #334
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Re: Ryan's Log.

Saturday:

Snatch: (65, 70, 75%)x3
85-95-105
85-95-105
85-95-110

Clean & Jerk: (65, 70, 75%)x3
115-135-155
115-135-155
115-135-155

Back Squat: 1x3
165

Good warmup week. I'm excited to start the 10x3 squat portion of this cycle next week, which is the reason I chose this cycle. Today was the heaviest snatch and C&J I've put up in a while, and that felt satisfying.

Also, I'm going to weigh in every Saturday for this cycle.
Bodyweight: 154 lbs
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Last edited by Ryan Whipple : 04-02-2011 at 11:35 AM.
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Old 04-04-2011, 06:42 PM   #335
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Re: Ryan's Log.

Monday:

Back Squat: 10x3
150-150-150-150-150-150-150-150-150-150

Snatch Pull: 2x3
115-115

Snatch Deadlift: 1x3
135

Snatch Push Press: 5x3
95-95-95-95-95
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Old 04-05-2011, 05:57 PM   #336
Ryan Whipple
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Re: Ryan's Log.

Tuesday:

Muscle Snatch: Work to heavy single
65-85-95-105

Snatch: (60%, 65%, 70%)x3
85-95-110
85-95-110
85-95-110

Jerk: Max for day
115-135-155

Pullups:
12-10
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Old 04-06-2011, 07:15 PM   #337
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Re: Ryan's Log.

Wednesday:

Swimming: 1 Hour class

Front Squat: 10x3
115-115-115-115-115-115-115-115-115-115

Clean Pull: 2x3
155-155

Clean Deadlift: 3
165
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Old 04-07-2011, 07:13 PM   #338
Ryan Whipple
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Re: Ryan's Log.

Thursday:

Power Clean: (60%, 65%, 70%)x3
115-135-155
115-135-155
115-135-155

Overhead Squat: Max for the Day
115-125-135-145

6 Rounds:
-6 Push Press: 95#
-6 Pullups
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Old 04-10-2011, 10:20 AM   #339
Ryan Whipple
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Re: Ryan's Log.

Sunday:

Warmup: 100 1p KB Swings

Snatch: Max
95-105-115(M)-115

Clean and Jerk: Max
115-135-155-165(M)

Back Squat: Max
165-175-185

Stiff Legged Deadlift: 5x3
185-185-185-185-185

Cooldown: 50 1p KB Swing

Body Weight for the Week: 157
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Old 04-11-2011, 06:45 PM   #340
Ryan Whipple
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Re: Ryan's Log.

Monday:

Back Squat: 10x3
155-155-155-155-155-155-155-155-155-155

Snatch Pull: 2x3
120-120

Snatch Deadlift: 1x3
140
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