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Old 12-07-2012, 09:50 PM   #1
David Hanson
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Bagel Work Out Log

First entry back on the forums.

Today was a light day; a week of HITT WODs, HITT classes, and strength bias caught up with me.

Strength:
Shoulder press.
Burg' warm up. Not much of one because of the small range of motion.
Five reps/Three sets.
1 - 85
2 - 105
3 - 115 * Last two reps turned into push jerks PR

And then for the next 45 minutes I did cartwheel development as Px'd by CFJ. Defintely saw improvement. Watch the outside hand turn in and your golden.
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25/6'/162#. Deadlift 315#. Backsquat 245#. Press 115#. I can walk on my hands pretty well!
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Old 12-11-2012, 05:35 PM   #2
David Hanson
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2012DEC11: Backlog for previous three days

Working backwards.

2012DEC11.
Clean and Jerk work. Burg' warm up. Five reps, three sets.
1 - 95
2 - 115
3 - 135

and did two 145s.

2012DEC10.
1000 - Caught up with the 2012DEC09 WOD. Subbed 225# for the deadlift. Subbed a stack of plyoboxes to assist in HSPU. Totatl time 12:45. I evaluate I likely could have done 255 on the deadlift without suffering a terrible much more.

2012DEC09.
REST.
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25/6'/162#. Deadlift 315#. Backsquat 245#. Press 115#. I can walk on my hands pretty well!
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Old 12-12-2012, 07:05 PM   #3
David Hanson
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Re: Bagel Work Out Log

121212 <- See 121212?

Rest day...

Biked 15 miles to work, took less than an hour. No classes or WOD today.

Had a bit of sharp joint pain on the outside of my right knee, a bit low on the joint. Rescued by my wife in the evening from the cold weather combined with heavy rain.
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25/6'/162#. Deadlift 315#. Backsquat 245#. Press 115#. I can walk on my hands pretty well!
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Old 01-23-2013, 07:15 AM   #4
David Hanson
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Re: Bagel Work Out Log

Been using handy green record book. Should still be using this. Gotta make a habit of it.

2013 Jan 22
AMRAP
18 Minutes
18 V Ups
15 24" Box Jump
12 95# Push Press

4 Reps total with 7 Box Jumps

Attempted hand stand walk, difficult after PP. Walked 20'. Done.
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25/6'/162#. Deadlift 315#. Backsquat 245#. Press 115#. I can walk on my hands pretty well!
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Old 01-25-2013, 09:04 AM   #5
David Hanson
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Re: Bagel Work Out Log

2013 JAN 24
0710-0820: Was gonna do an Olympic Lifting class this morning. Turned into a one on one coaching experience for the split-jerk!

Learned about foot placement in the split. Learned a hold and go progression to develop different actuation cues for mental thought process.

1800-1915: First workout at Sil War Athletics. Rotational warm up. Some clean practice.
WOD as follows.
AMRAP 15 Minutes
7 Hang Power Cleans
10 Bar Jumps
12 Crunches
9 or 10 Sets with 10 Crunches

Maybe cold, non stretchy hips. Have to get hips out more during clean. Keep head down at 45 degree angle to keep spine aligned. Open up the hips!
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25/6'/162#. Deadlift 315#. Backsquat 245#. Press 115#. I can walk on my hands pretty well!
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