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PostPosted: Wed Dec 19, 2012 12:57 pm 
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Junior Member
Junior Member

Joined: Sat Apr 29, 2006 6:56 am
Posts: 243
Location: Hamilton, ON Canada
Current workout scheme:
(Daily - min 5 days in 7)

Alternating day-1 / day-2 sequences:
D1 = AX4, BX4, CX4, cool down
D2 = A/B/C, A/B/C, A/B/C, A/B/C, cool down


"A":
Sprint 100m
1 arm db power snatches (touch and go) x 10 reps x 100 lbs (right)
Sprint 100m
1 arm db power snatches (touch and go) x 10 reps x 100lbs (left)

"B":
BIKE sprint 800m (tension = "uphill setting")
BB Power clean (touch and go) / push press / overhead squat x 10 reps x 120lbs

"C":
Sandbag carry - 200lbs, bearhug to chest, 25 paces
Farmers walk up stairs - 55lbs/hand , ascend 12 stairs and return

Cool down = Bike 4 miles (tension = level ground setting).

Load in circuit A varies 80 - 120lbs
Load in circuit B varies 100 - 140lbs
Load in circuit C varies (sandbag no change), 40-55lb/hand
(Varies depending on recovery).


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