MadScience

Monday 02 Nov 2009
- Weight : 172 (WTF)
- Time : ~60 min
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Warm up :
- hang cleans, Squat hang cleans, jerks : 10@bar
- Dead Lift, Hang Clean, Jerk : 5@135
- hang squat clean, jerk 3@135
Squat Clean Split Jerk : 5@135 + 3@155 + 3@165 + 3@175*
Squat Clean : 0@185(4 misses) + 0@180(3 misses)**
Squat Clean Split Jerk : 3@175 + 3@165 + 5@135
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Notes :
* jerks @ 175 new pr
** Missed my max. Should have tried 3@180 then tried 185.

MadScience

Tuesday 02 Nov 2009
- Weight : 169
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Warm up :
- Hang Cleans, hang squat cleans, jerks : 5@bar
- Squat clean split jerk : 10@135
Run : 3.3 mile / 32 min.
Stretch

MadScience

Wednesday 04 Nov 2009
- Weight : 169
- Time : 48 min
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Warm up :
- Hang Squat Cleans: 10 @ bar
- split jerk: 10 @ bar
- Complex(dl,hsc,sj)@135: 5, 5, 1
Squat Clean,Split Jerk:
@135 : 1,1 + 1,1 + 1,1 + 1,1 + 1,1
@155 : 1,1 + 1,1 + 1,1
@165 : 1,1 + 1,0 + 1,1
@175 : 1,1 + 1,0 + 1,1
@180 : 1 + 1 + 0 + 1
@185 : 0 + 0 + 0
Box Jumps : 10@30"
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Notes : The catch @ 180 is still unsettling. Definitely going to need more reps at that load before I'm going to be able to catch 185 constantly. came really close to catching 185 on Monday but was no where near it today.

MadScience

Friday 06 Nov 2009
- Weight : 172
- Time : 50 min
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Warm up :
- squat cleans : 10@bar
- Split jerk : 10@bar
- Complex (Dl, hsc, sj)@135 : 5, 5, 5
- Box Jumps 10@30"
Squat Clean/Split jerk
@135 : 1/1 + 1/1 + 1/1 + 1/1 + 1/1
@155 : 1/1 + 1/1 + 1/1
@160 : 1/1 +1/1 + 1/1
@165 : 1/1 +1/1 + 1/1
@170 : 1/1 +1/1 + 1/1
@175 : 1/0 +1/1 + 1/1
Squat Clean + Front Squat :
@180 1/1 + 1/1 + 1/1

MadScience

Monday 9 Nov 2009
- Weight : 169
- Time : 50 min
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Warm up :
- hang squat cleans : 10@bar
- Split Jerks : 10@bar
- BB Complex(dl,hsc,sj)@135 : 5, 5, 5
- Squat Clean Split Jerk : 5@135
Squat Clean, Split jerk
@155 : 1,1 + 1,1 + 1,1
@160 : 1,1 + 1,1 + 1,1
@165 : 1,1 + 1,1 + 1,1
@170 : 1,1 + 1,1 + 1,1
@175 : 1,1 + 1,1 + 1,1
@180 : 1,0 + 1,0 + 1,0
@185 : 0,0 + 0,0
Squat Clean + Front Squat : 1,1@180 + 1,1@180
Box Jumps : 5@36inch
Pull Ups : 10
Push ups : 18

MadScience

Tuesday 10 Nov 2009
- Weight : 168
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Warm up :
Squat Clean 12@135
Run : 3.5 mile/35 min

MadScience

Wednesday 11 Nov 2009
- Weight : 168
- Time : 45 min
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Warm up :
- hang squat cleans : 10@bar
- split Jerk : 10@bar
- BB Complex(dl,hsc)@135 : 5,5
- Split Jerks: 5@135 *
- Squat Clean/Split Jerk : 5@135
Squat Clean/Split Jerk :
@155 1/1, 1/1, 1/1
@160 1/1, 1/1, 1,1**
@165 1/1***, 1/0, 1/0
Squat Cleans :
@170 1, 1, 0,0, 1
Front Squats: 4@170, 4@155****
Box Jump : 10@36inch
Pull ups : 10
Push ups : 20
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Notes : First off, stop doing extra cleans on off days - it's not helping.
* Working on Jerking with my elbows higher so I can keep the bar on my shoulders as long as possible. Not comfortable jerking with hands open so need to work on my flexibility so that I can keep my elbows up and grip the bar.
** Missed the lockout on my right side. Shoulder said "tweek"
*** Missed lockout on right again. Shoulder said "F***! What part of "TWEEK" did you not understand the first time you stupid MF!". Stopped doing jerks after that.
**** Had to drop down to 155 because I was not getting under 170.

MadScience

Thursday 12 ov 2009
- Weight : 169 lbs
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Run : 3.3 mile/ 31:40

wukkadb

Nice cleans up in here!

__________________

MadScience

Thanks Wukka.

Cleans have to be the most frustrating lift I have ever worked. Half the lift seems mental and the rest is all balls.