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Old 11-22-2012, 02:03 PM   #101
Matthew Vesey
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Re: Vesey's Log

11/22/2012:
Active Recovery:
10x500m/1:00 Rest Row Intervals (45,42,41,41,40,40,40,40,40,42= 411)

Core/Bodyweight:
50 Situps
12 Dead Hang Pullups (Strict)
40 Situps
12 Dead Hang Pullups (Strict)
30 Situps
12 Dead Hang Pullups (Strict)
20 Situps
12 Dead Hang Pullups (Strict)
10 Situps
12 Dead Hang Pullups (Strict)

Totals:150 Situps/60 Strict Dead Hang Pullups
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-23-2012, 05:04 PM   #102
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Re: Vesey's Log

11/23/2012:
AM Session: Olympic Lifting Technique work with Coach:
Snatch:
1x3 @40kg
1x3 @50kg
1x3 @60kg
2x2 @70kg
3x2 @75kg
4x1 @80kg
2x1 @85kg
2x2 @75kg

Clean and Jerk:
1x3 @60kg
1x3 @80kg
3x2 @90kg
2x1 @100kg
2x1 @103kg
1x1 @108kg
4x1 @110kg
2x2 @100kg

Front Squat:
1x3 @80kg
1x2 @90kg
1x2 @110kg
1x2 @120kg
2x2 @130kg
2x2 @135kg
5x1 @140kg
2x2 @130kg

PM Session:
Warmup:
1000m Row
Strength:
Bench Press:
1x10 @135#
1x8 @170#
1x5 @176#
1x5 @205#
1x3 @225#
1x3 @232#
1x3 @245#
2x3 @225#

Ran out of time could not do any metcon.
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-25-2012, 09:13 AM   #103
Matthew Vesey
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Re: Vesey's Log

11/24/2012:
Warmup:
2000m Row light (6:50)
Drom
Shoulder Mobility Circuit

Strength:
Deadlifts:
1x10@155#
1x5 @275#
1x5 @355#
5x5 @455#
1x10 @355#

11/25/2012:
Active Recovery/Body Weight Movements:
Row 1000m
100 Pushups
100 Situps
100 Squats
Row 1000m
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-26-2012, 10:04 AM   #104
Matthew Vesey
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Re: Vesey's Log

11/26/2012:
AM: Olympic Technique:
Warmup:
Burgener Warmup
DROM
Shoulder Mobility Circuit

Snatches:
1x3 @40kg
1x3 @50kg
1x3 @60kg
1x1 @65kg
1x1 @70kg
3x1 @75kg
3x1 @80kg
2x2 @70kg

Clean and Jerk:
3x1 @60kg
3x1 @80kg
2x2 @90kg
3x1 @100kg
3x1 @110kg
2x2 @100kg

Front Squat:
1x2 @90kg
1x2 @105kg
1x1 @115kg
1x1 @125kg
1x1 @128kg
3x1 @130kg
3x3 @120kg


Noon Workout:
5x500m/1:00 Rest Row Intervals
Smolov JR. Bench Press:
6x6 @70% 1RM
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-27-2012, 02:09 PM   #105
Matthew Vesey
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Re: Vesey's Log

11/27/2012:
Warmup:
2km Row @ medium pace to get the blood pumping (6:50)
Shoulder Mobility Circuit
DROM

Strength:Shoulder Press
1x10 @95#
1x5 @135#
5x3 @165#
1x10 @165# (Push Press)

Conditioning:
2 min ME Row for Calories:
Total: 61 Cals

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

Total:5 Rounds +10 Pushups

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

Total:5 Rounds +8 Squats

-rest 1 minute

2 min ME Row for Calories
Total:55 Cals
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-28-2012, 02:28 PM   #106
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Re: Vesey's Log

11/28/2012:
Olympic Lifting Training:
Snatch:
1x3 @40kg
1x3 @50kg
1x3 @60kg
1x1 @70kg
1x1 @75kg
3x1 @85kg
2x2 @75kg

Clean and Jerk:
1x3 @60kg
1x3 @70kg
1x2 @80kg
1x2 @90kg
5x1 @100kg
2x2 @90kg

Smolov Bench Press Day 2
7x5 @75% 1RM

Notes:Technique is getting to a level that the coach is starting to let me lift heavier. Still operating at 60-70% of my capability. No time for any conditioning work today as it is the girlfriends Birthday and it is strictly prohibited for me to do an evening workout.
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-29-2012, 02:29 PM   #107
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Re: Vesey's Log

11/29/2012:
Active Recovery:
11x500m/1:00 Rest Row Sprints
Abmat Situps: 5x50
Mobility WOD
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 11-30-2012, 04:42 PM   #108
Matthew Vesey
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Re: Vesey's Log

11/30/2012:
AM Session:Olympic Lifting
Warmup:
Drom
Shoulder Mobility Circuit
Burgener Warmup
Snatch off high blocks:
1x3 @40kg
1x3 @50kg
1x3 @60kg
3x1 @70kg
1x1 @75kg
1x1 @80kg
2x1 @85kg
2x2 @75kg
Clean and Jerk:
1x3 @60kg
1x3 @80kg
1x3 @90kg
2x1 @100kg
2x1 @105kg
3x1 @110kg
2x2 @100kg

Front Squat:
1x2 @90kg
1x2 @105kg
1x1 @115kg
1x1 @125kg
1x1 @128kg
3x1 @130kg
3x3 @125kg

Smolov Jr. Bench Press Day 3:
8x4 @80%

PM Session:
1000m Row Sprint (3:05)
Drom
Shoulder Mobility Circuit

Strength: High Bar Back Squat:
1. Every 30 Seconds for 4:00: 2 HBBS @355#
2. EMOM for 4:00: 1 HBBS @375#

Conditioning:
21-15-9
Burpees
Pullups
Box Jumps 24"

Time: 5:05
__________________
Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 12-01-2012, 06:40 PM   #109
Matthew Vesey
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Re: Vesey's Log

12/1/2012:
Warmup:
2km Row Medium Pace (6:48)
Drom
Shoulder Mobility Circuit

Strength: Smolov Jr. Bench Press Day 4:
1x10 @155#
10x3 @225#

Cooldown:
2x 500m/1:00 Rest Ski Erg Sprint: (Arms are DONE!)
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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Old 12-02-2012, 08:42 AM   #110
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Re: Vesey's Log

12/2/2012:
Notes:It was supposed to be active recovery but a friend was swinging by the gym and wanted me to program a partner WOD.

Conditioning:
For Time: Partner 1 Does round/Partner 2 rests, Partner 2 Does Round/Partner 1 Rests

500m Row
20 KBS (2Pood)
20 Box Jumps (24")
20 Burpees
20 Ab-Mat Situps

500m Row
15 KBS (2Pood)
15 Box Jump (24")
15 Burpees
15 Ab-Mat Situps

500m Row
10 KBS (2pood)
10 Box Jumps (24")
10 Burpees
10 Ab-Mat Situps

500m Row
5 KBS (2pood)
5 Box Jump (24")
5 Burpees
5 Ab-Mat Situps
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Age:24, Height: 5'10, Weight: 180, 5km Row: 17:15.3, 500m Row:1:23.6, BS: 440, DL:540, Press: 205:My Log(WFS)
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