"Chipmunk Cheeks" locks out an RDL

Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.

To the log:

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Monday, 7/20/09

Kettlebell Swings, 10 x 15 @ 70#. Volume: 10,500#

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Keg, Sandbag, Barbell and MarkFu

Monday, 7/6/09

Axle Press, doubles: 65×10/105×5/125/135/165/.
Axle Push Press, doubles: 175/175/175/180/180/185/185/165.

Farmer’s Hold: 155# each side. 60 sec/:45/

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Ted Swings the Sledge

Monday, 6/1/09

Back Squat: 225×3/235×3/5×5: 5 245.

Push Press, 5×5: 5×135.

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Monday, 5/25

No Training

Tuesday, 5/26/09

Snatch, x 2; 65/65/70/75/80/85/. Singles, w/2 OHS: 88/93/93/98/98/103/103/105/105/105/110/110/.

Power Cleans, x 3, one from the bottom, two from the mid hang: 110/115/125/135/145/150.

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The Olympic squat clean, is a technical lift as is the power clean, requiring mastery of the techniques and progressions, getting quality reps and if you can, good coaching. That said, if your form sucks, and mine does, there is no reason you can’t take advantage of the benefits of including this great old-school lift in your training as a free-standing movement or as the primary lift in a barbell complex. For barbell lifts, I rate the clean just behind the deadlift and the squat for the most bang for the buck.

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In typical fashion of late, I started my training week slowly, picked up momentum and finished strong. Always finish strong!

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Monday, 2/23/09

Sledgehammer Swings, up-tempo: 7 x 30

Prowler Sled, no additional weight: 7 laps, using all handles.

Kettlebell Alternate Press, 2 x 44#: 3 x 20
Kettlebell Swings, 2 x 44#: 20
Kettlebell Front Squats, 2 x 44#: 3 x 10

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This week got off to a slow start with a bad bout of allergies, but things began to improve by Thursday and ended on a high note with a couple of personal bests in both the squat and deadlift on Sunday.

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Monday, 1/12/09

Rest Day. My CNS is smoked from yesterday’s deadlift day. Started off the week a rest day? WTF? Check the rest of the week. I really did more!

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