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Old 10-16-2012, 04:40 PM   #1631
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.16.12

2 Power Snatches + 1 OHS
65
76
85
95
115
125
135
145
150

3 Rounds
400m Run
15 24in Box Jumps (step off)
12 105lb OHS

11:29
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Old 10-17-2012, 09:00 PM   #1632
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Re: Justin McGinley - I want to be a Monster

10.17.12

Rest Day?

Power Clean & Push Jerk
2 x 95
2 x 145
2 x 165
2 x 175
2 x 185
2 x 195
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Old 10-18-2012, 07:10 PM   #1633
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Re: Justin McGinley - I want to be a Monster

10.18.12

Back Squat
5 x 135
3 x 225
3 x 275
3 x 295
3 x 305

10 Rounds w/ 135lbs
1 Power Clean
2 Front Squats
3 Push Presses
4 Back Squats
5 Burpees

Power Clean
5 x 2 x 185

Power Snatch
5 x 1 x 135
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Old 10-22-2012, 07:58 AM   #1634
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Re: Justin McGinley - I want to be a Monster

10.20.12

Hang Power Snatch
4 x 2 x 125

Power Clean + 2 Push Presses
4 x 2 x 175

10.22.12

quick AM session after teaching classes

Press
5 x 3 x 140
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Old 10-22-2012, 10:35 PM   #1635
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Re: Justin McGinley - I want to be a Monster

10.22.12

PM session - low energy

Power Clean
3 x 135
3 x 155
3 x 175
2 x 185
2 x 195
1 x 205
1 x 215
1 x 225
1 x 235
1 x 240 - PR
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Old 10-23-2012, 08:56 PM   #1636
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Re: Justin McGinley - I want to be a Monster

10.23.12

Back Squat
8 x 45
8 x 135
8 x 185
8 x 225
8 x 275

3 Rounds
10 185lb Back Squats (cleaned from the ground)
10 CTB Pull-ups
10 HSPUs
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Old 10-28-2012, 01:12 PM   #1637
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Re: Justin McGinley - I want to be a Monster

10.25.12

Oly Class

A lot of technique work on the Snatch and the Clean

Highlights
3 x 1 x 225 Clean - super solid.

10.26.12

low energy Day

Back Squat
5 x 135
5 x 185
5 x 225
5 x 255
4 x 285
5 x 275

3 Rounds
21 KB Swings
21 Box Jumps
21 Goblet Squats
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Old 11-04-2012, 10:14 AM   #1638
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Re: Justin McGinley - I want to be a Monster

So I've been fighting a nasty cold for the last week, and the gym lost all power from hurricane Sandy, so I have done almost nothing in the past week.

11.01.12

I did some moderately heavy back squats, clean to presses, and deadlifts.

11.03.12

Power Snatch
1 x 145 - so fast/easy

Power Clean & Push Jerk
1 x 205 - again, super easy.

I hate being sick. That is all.
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Old 11-06-2012, 09:12 PM   #1639
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Re: Justin McGinley - I want to be a Monster

11.6.12

Feeling almost better. Still had no lungs. Strength felt good, Power Cleans were the best they've ever felt.

Power Clean & Push Jerk
2 x 1 x 95
2 x 1 x 145
2 x 1 x 165
2 x 1 x 185
2 x 1 x 205
3 x 1 x 215

Deadlift
3 x 235
3 x 285
3 x 3 x 335
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Old 11-10-2012, 01:49 PM   #1640
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Re: Justin McGinley - I want to be a Monster

Not sick anymore. Finally felt 100% yesterday. That sucked.

11.7.12

Front Squat
5 x 45
3 x 95
3 x 145
3 x 175
3 x 195
3 x 215

Push Press
5 x 45
3 x 95
3 x 115
3 x 135
3 x 155
3 x 165
3 x 175

11.8.12

7 hours of demolition. Took down a 25' high wall w/ double layered sheet rock.

11.9.12

Snatch
2 x 75
2 x 95
2 x 105
2 x 115
2 x 125
4 x 135

Bench Press - no spotter, kept it safe
6 x 45
6 x 95
6 x 145
6 x 165
3 x 6 x 185

3 Rounds
500m Row
21 Burpees

11.10.12

10 Minutes of Muscle-up skill work.
A bunch of kipped, and a few strict MUs

Power Snatch
5 x 45
2 x 75
1 x 95
1 x 115
1 x 125
1 x 135
1 x 140
1 x 145
1 x 150
1 x 155
1 x 160

Power Clean
1 x 160
1 x 185
1 x 205
1 x 215
1 x 225
1 x 230

3 Rounds
7 185 Power Cleans
14 Pull-ups
21 1.5pood KB Swings (games standards)
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