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Old 09-28-2017, 02:35 PM   #17251
Scott Jenkins
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Re: A Bears Tale

27 September 2017

Deadlifts (back twinge so went light)

100k x 10 x 5 sets

Every 3 minutes for 12 mins:
20 Cals Row
12 Bar facing burpees
Max push press 60k - 18,14,12,12 - 56

5 rounds:
Max strict c2b
Max strict HSPU
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 09-29-2017, 09:42 AM   #17252
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Re: A Bears Tale

28 September 2017

Power Clean

High Hang pull, Hang Pull, Clean Pull build to 80k

Power Clean build singles - 90/95/100/105/108/110/113

Split Jerk

2 Paused, 1 Split Jerk - 75,80,85,85,85

3RFT:
500m Row
10 Bar muscle ups
15 Box Jumps 30" - 11.36 - all unbroken, pleased with the muscle ups
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 10-03-2017, 02:16 PM   #17253
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Re: A Bears Tale

3 October 2017

For time:
40 Wall balls
20 C2B
30 Wall balls
15 C2B
20 Wall balls
10 C2B - 5.34

For time:
50 Cals Air bike
100 Doubles
800m Sandbag run
100 Doubles
50 Cals Air bike - 14.56

For time:
50 GHD sit ups
50 Abmat sit ups
400m battle rope with 2 x 10ks attached drag - 10.00
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 10-04-2017, 10:03 AM   #17254
Scott Jenkins
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Re: A Bears Tale

4 October 2017

Event 2/3 complex

3 Front Squats
2 Thrusters
1 Shoulder to overhead - 60/70/80/85/90k

Event 5

9 Power Cleans 80k
9 Bar muscle ups
Run 200m
6 Power Cleans
6 Bar muscle ups
Run 200m
3 Power Cleans
3 Bar muscle ups
Run 200m - 5.34 all unbroken
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 10-06-2017, 02:15 PM   #17255
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Re: A Bears Tale

6 October 2017

Build to a heavy complex

3 Front Squats
2 Thrusters
1 Shoulder to overhead - 92.5k

20 minute two man amrap: you go I go
9 Cal AAB
12 Cal Row
9 toes to bar - 15 plus 11 - done with Louie

3RFT:
20 doubles
10 bar hop burpees
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 10-16-2017, 02:03 PM   #17256
Vic McQuaide
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Re: A Bears Tale

Dang Scott you are jamming. Save something for the honeymoon in April!
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Old 10-17-2017, 01:21 PM   #17257
Vic McQuaide
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Re: A Bears Tale

Scott,
How do you feel about peaking and intensity? Killing comps or training hard in Nov, Dec and Jan has has been my thing. Then either get injured or tweaked a bit during Open season and MQ. Last year in December my buddy called me out and I vowed to beat him on every workout even if it killed me. I had about 30-40 days the no Jackie he beat me by 6 or so seconds. Then the dam broke and I felt my oats, re injured my foot and felt a nagging shoulder injury. So was very intense for a few months leading up to the open.

Almost better to be med intensity with lack of injury going into the open. Right?

I am training for the open exercises. All of the weird stuff I seem to do well at takes a back seat to the 25 or so things that the open offers.

If the open goes well then train for the MQ. If that goes well then train all of the weird things that the games has to offer.

How do you keep the gains that you make?

I can train something and get really good at it then seem to place it on the shelf and it goes away.

Enjoy the day.. sounds like you put it to the youngsters this weekend!
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Old 10-17-2017, 02:20 PM   #17258
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Re: A Bears Tale

Rainhill Trials 2017

Rocket section 35+

6 min amrap:
20 doubles
5 Power Snatch 55k
10 bar hop burpees - 4 plus 33 - 3rd

Events 2/3
Max complex
3 Front Squats
2 Thrusters
1 Shoulder to overhead 90k - 95k fail second thruster - 9th
2 mins rest
For time:
40 Wall balls
20 c2b
30 wall balls
15 c2b
20 wall balls
10 c2b - 5.51 - 7th awful, my c2b needs sorting

Event 4
21-15-9
Row cals
Deadlift 100k
Box jumps - 5.40 - 4th

Event 5
9 Power cleans 80k
9 Bar muscle ups
run 200m
6 Power cleans
6 bar muscle ups
run 200m
3 power cleans
3 bar muscle ups - 5.01 - 4th unbroken

Finished in 4th place. 3rd place didn't get out of the 6 bar muscle ups so was lucky to keep hes place in a field that was halved for the final.

Wanted to win but when |I see how many of them were 35 I done well and mixed it up with them.
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Old 10-17-2017, 02:35 PM   #17259
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Re: A Bears Tale

Hey Vic, I do exactly the same, last two weeks is a big example, just been concentrating on the events and movements from the weekends comp and totally missed the end of my barbel cycle and hspu and hand walking progress is gone.

Injuries though they are completely random, my current volume is manageable, that's why I like CompTrain, the leaderboard makes you go hard on one metcon or a few small ones rather than doing 3 or 4 half assed wods.

Been rubbish at posting my stuff lately too. No more comps all in for the open now, seeing some new names flying around on the Comp Train leaderboard to so will see how they do when they get to be judged.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 10-18-2017, 11:30 AM   #17260
Vic McQuaide
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Re: A Bears Tale

Scott, so you are following CompTrain 45+ programming? For me I have been doing our gym programming and adding in some of the stuff for events and what I need to work on.

The games in 2018 are not a very high priority. Being 49.99 years old in the 45 class is not my idea of a fair fight. If I did make it I would be focused on the next year and just try to win a event and do my best what ever that looks like.

I am enjoying working out. The shoulder and foot are way better. About to add ring muscle ups in to the mix.

Also going to cycle more and do a racing season next year because the age is 50 for me all year. So racing at 49 years in the 50 category sound better.
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