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Athlete Date Sort Location Workout Name Description Results
Jasmine Vega 07/16/2014 None Competition A. Squat Clean & Split Jerk 2+1 @60%, 2+1 @70%, 2+1 @80%, (2+1 @85%, 1+1 @90%) x 2; Rest 2-3 minutes
-remember you do the last part in (..) twice

B. Back Squat 2 @60%, 2@ 70%, 2 280%, 2 @85%, 42 @90% rest 2-3 minutes

C. EMOM x 14
Odd 3-8 Strict Pull ups
Even 3-8 Strict ring dips
+
5 sets of:
10 unbroken OHS [115/75]
10 c2B Pull ups
400m Row @90%
Rest 3:00
 OHS [65#]- had migraine lbs
Performed as RX
Jasmine Vega 07/15/2014 None Competition A. Power Clean + Push Jerk-2 Rep TnG @60%, 2@65%, 2x2@70%, 2x2@75% Rest 2-3 min

B. Clean Pull-2@85%, 2@95%, 3x2@105% Rest 2-3 min

For Time Row 1K@90%
Rest 2 min
50 Cal AD
10 TGU [35#]
10 PC's [255/155]
10 Burpee MU's
100 DU's
10 Wall Walks
10 Burpee MU's
Rest 2 min
Row 1K same pace as above
(Scale PC's to 85% 1RM)
42m 10s
Workout Scaled
Jasmine Vega 07/14/2014 None Competition A. Snatch 2 @60%, 2 @70%, 2 @80%, (2 @85%, 1 @90%)x3; Rest 2-3 minutes
*this
menas you will do 2 reps @85%, rest 2-3 min, 1 rep @90%, rest 2-3 min, 2
@85%, rest, 1 @90%, rest, 2 @85%, rest, 1 @90%, done!*

B1. Snatch Pull 53 @105% Rest 2-3 minutes

B2. 5 x 3-5 weighted chin ups @21X0 Rest 2 minutes
+
50m Fast Sled Push
Rest 3 minutes
x6
*use 10-20# more than you did last week*
 A. 60%-33#, 70%-53#, 80%-63#, 85%-68#, 90%-75# lbs
lbs
B1. Snatch Pull @83# lbs
B2. 4 weighted chin ups @10# lbs
Performed as RX
Jasmine Vega 07/09/2014 None Competition-Recovery Day 30s AD@80%
30s Walk
x8
Rest 4 min

+

30s Row@80%
30s Walk
x8
x2 (do AD again then Row again)		 2 rounds 0 reps
Performed as RX
Jasmine Vega 07/08/2014 None Competition A. Power Clean + Push Jerk- 1@60%, 1@65%, 1@70%, 3x1@75% Rest 2-3 min

(percentages are of your max clean and jerk)

B. Power Clean + Push Jerk 2 +1@70%x3 sets Rest 2-3 min

C. Clean Pull - 3@85%, 3@95%, 3x3@100% Rest 2-3 min

20 Min Amrap of:
20 Thrusters [135#/95#]
20 Pull-ups
20 Burpees		 2 rounds 2 reps
Performed as RX