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A) Heaving snatch balance- 10 minutes to work to a moderately heavy single.

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B) Snatch - 20 minutes work up to a a heavy single: rest at least 120 sec between reps.

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C) GHD back extensions at 4022 tempo , 10, 10, 10, rest as needed

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0 #14 Sterling 2010-07-30 15:32
Tammy, I'm not a FireFighter as of yet. I just finished the training to apply to become a firefighter. So still a long road ahead. No Michelle is not training right now but were working on getting her going again. She runs her daycare in Langley so no she doesn't have the luxury of training with Pops. hope to run into you sometime.
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0 #13 Tammy 2010-07-30 11:38
Hi Sterling,
It is Tammy from Langley. I work downtown now so I have been training at COP. I hear you are a fireman now. Does your wife still train? If so, ever with Popeye?
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0 #12 Eli 2010-07-30 09:57
Worked mostly with the dowel on both A & B. Used Women's bar for each for a few sets.

C) Complete
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0 #11 Sterling 2010-07-30 08:18
Is that Tammy from Langley Tammy?
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0 #10 Sterling 2010-07-30 08:18
A) 95#
B) 155#
C) No time

Feels good to be back in da house.
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0 #9 Jason 2010-07-29 21:30
a) 165 felt like a load. Gonna take a lot of extra work to get the 90+kg.

Yeah yeah for the long weekend! I need some good rest, pretty worn down.
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0 #8 Popeye 2010-07-29 21:26
Nice work Pete
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0 #7 Pete K 2010-07-29 19:13
A: 115lb
B: 175lb (PR by 10lb Starting to feel more comfortable getting under that bar)
C: Done

Bows, I'd be interested in picking up 2-3 dozen whenever you head out there. Shoot me a text when you're picking them up and we can figure out how to make it work.
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0 #6 Mitch 2010-07-29 18:50
A) Maxed at 65 lbs, working on hip speed

B) Maxed at 115, worked mostly at 95. ( Need to work on pulling my hips back faster and getting my elbows high on the outside )

C)Done. Fewer breaks needed. My back is definitely getting stronger.
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0 #5 Tammy 2010-07-29 17:16
A) Worked on technique using the lightest bar.
B) Ditto
C) Did two rounds of 10 and ran out of time.

The stretch portion of the workout was fantastic.
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