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Monday, December 14, 2015

C4

I would like to give a shout out to Green Bay Barbell. Josie, Jared, Isle, Kim, Jim, Sal, Tyler, Alex, Anna, Larry, Bud, Justin, Charlie and Tom went down to Milwaukee for the Brew City Open. I got the honor of watching and help Ty coach on day two of the meet. I must say I was impressed, beyond impressed. From the lifting to Kim and Larry giving their entire day to help Milwaukee Barbell judge. To the friends that came down to support our athletes, thank you! You guys and gals are class acts. I’m pretty sure that GBB won the Team Trophy too! I will get a list of the places and lifts for you all to see tomorrow. Nice job Ty and Bud, it is tough work coaching that many people and then going out and lifting yourselves is pretty impressive. Congrats Green Bay Barbell.
1.) C4 with a 1.5/1 pood Kettlebell
50 Kettlebell Goblet Squats 
40 Overhead Kettlebell Lunge (20 each leg)
30 Kettlebell Swings
20 Single Arm Kettlebell Snatches, alternating arms
10 Kettlebell Turkish Get-ups, alternating arms
Note: if you do not get your KB Snatch down replace with dumbbell
*2.) Snatch 60/2, 70/2, 75/2×2, 80/2, 85/1×2
*3.) Power Clean 65/3, 70/3, 75/2×2, 80/2, 85/1×2
*4.) Clean Pull 80/3, 85/3, 90/3, 95/3
5.) Squat 75/5, 85/4, 95/3, 100/1
Note: squat percentage based off 1RM C&J
6.) 50 GHD Sit-ups 
Note: keep pushing toward that UB 50

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Alyssa DeNoble
13:40?
Fs up to 165 /ghd's done
13
0
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Amanda Zeamer
11:13 bs done
13
0
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Andy Glawe
17:04, 35#
19
0
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Anna Schumacher
8:26 rx
3
0
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Anne Hoffman
11:25 squats and kbs rx rest at 26#
bs up to 120 ghds 35/15
16
0
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Ben Hansen
15:25
20
0
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Bill Hoisington
16:56 35#-
21
0
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Chuck Brehm
7:23
9
0
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Eric Hansen
11:09 40#
12
0
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Grace Adler
11:46. (26# and 18#)
17
0
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Grant Soletski
13:35
0
0
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Jason Nobles
11:31
Med ball sit ups xc x50
15
0
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Jennie Campshure
16:24
26# for all movements BS - 95,115,125 and 135#
5
0
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Jim Koehler
Didn't look
245 bs
15
0
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Laura VanderKelen
14:50 35# KB, except 26# KB for TGU
Up to 130# squats, 85# snatches, 125# power cleans
0
0
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Lindsey Koehler
17:03
35# except 26# TGU. EC: back squats, power cleans, and snatches.
7
0
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Marcie Kyllonen
9:09 35# and 26#
up to 120# bs
11
0
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Mark Davis
17:30 26#kb
EC snatch
20
0
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Marlene Hall
12:57 26# 50 GHD first 20 UB
16
0
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Mary Stueber
11:46
35# goblet squats, KB swings. 26# lunges. 18# snatches and TGU. 130# BS
16
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Matthew Luepke
forgot to look at the clock
35# kb, Back Squat EC and GHDs done.
14
0
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Michael Green
Sub wod to change brakes n rotors on the kids car uggghh!!
3
0
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Nate Hall
9:54 rx
Ghd's/snatch work
20
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Paul Mantz
13:21 #45
I heart Turkish get ups
1
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Pauly VanderKelen
8:52
Snatch up to 195# / Squat: 5 reps @ 225,245,265,285,305# / Power clean doubles @ 135,165,185,205 and a single @ 225 / 65 UB GHD sit-ups
1
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Robin Mueller
14:55, 26# & 18#
50 Sit ups
19
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Sal Bertuglia
11:21
18
0
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Sarah McKee
17something
Lots of details for an early morning Monday class!!
19
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Scott Adler
12:03 (1 pd)
Still can't get straight arm overhead
20
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Sylvia Christensen
13:32 Rx
Snatch up to 120#, PC up to 145#
14
0
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Ted Kemen
14:42 (35#)
19
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Theresa Rosenquist
13:50
@ #35 for all but lunges (#26), 50 GHSU: 1:56, BS: #115/135/135/150×1}×3
10
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Tina Schmidt
9:39?
some extra credit done
20
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Tom Schmidt
10:57
16
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Tyler Shaw
1230
18
0
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Yvonne Otero
12:07
18# gob squat & kb swing, no weight for lunges, 9# kb snatch & get up Up to 95# bs
10
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