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Old 03-08-2013, 03:42 PM   #501
Michael Plank
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Re: Mike's Workout Log

Crossfit Open 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 lbs
30 Burpees
30 Snatch, 135 lbs
20 Burpees
30 Snatch, 165 lbs
10 burpees
Max rep Snatch, 210 lbs

40 burpees and 30 snatches @ 75lbs. in 5:07 + 30 burpees + 2 snatches @ 135lbs.

135lbs. is my new PR for split snatch, set today.
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Old 03-09-2013, 04:06 PM   #502
Michael Plank
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Re: Mike's Workout Log

5-3-1 back squat
220-250-280f
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Old 03-11-2013, 03:02 PM   #503
Michael Plank
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Re: Mike's Workout Log

3x5 bench press
85-110-130

THEN

As many rounds and repetitions as possible in 5 minutes of:
-5 deadlifts @ 205lbs.
-sprint 100 yards
5 rounds + 1 deadlift
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Old 03-12-2013, 06:19 PM   #504
Michael Plank
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Re: Mike's Workout Log

2 rounds for time of:
-3 deadlifts @ 315lbs.
-12 handstand push-ups
-84 box jumps @ 18"
13:36
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Old 03-13-2013, 02:44 PM   #505
Michael Plank
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Re: Mike's Workout Log

Max unbroken pull-ups
37 [6 rep PR]

I added 13 more pull-ups at the end to round it out to an even 50.
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Old 03-14-2013, 01:44 PM   #506
Michael Plank
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Re: Mike's Workout Log

Active rest.

3x5 press
60-75-90

3x5 weighted ring dip
15-20-25
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Old 03-16-2013, 02:01 PM   #507
Michael Plank
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Re: Mike's Workout Log

3x5 back squat
120-150-175
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Old 03-18-2013, 03:00 PM   #508
Michael Plank
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Re: Mike's Workout Log

3x5 bench press
145-165-185

LATER

As many rounds and repetitions as possible in 5 minutes of:
-10 chest-to-bar pull-ups
-30-second L-sit on rings
1 round + 10 chest-to-bar pull-ups + 19-second L-sit on rings
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Old 03-20-2013, 03:43 PM   #509
Michael Plank
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Re: Mike's Workout Log

3x5 deadlift
200-230-260

3x5 rack pull
205-235-270

LATER

For time:
Row 2 minutes
135lb. Bench press, 30 reps
Row 4 minutes
135lb. Bench press, 20 reps
Row 8 minutes
135lb. Bench press, 10 reps
17:07
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Old 03-21-2013, 01:24 PM   #510
Michael Plank
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Re: Mike's Workout Log

3x5 press
100-115-130

3x5 weighted ring dip
30-35-37.5

3x5 back squat
190-220-250

LATER

As many rounds and repetitions as possible in 4 minutes of:
-50 wallballs
-30 double-unders
-10 muscle-ups
50 wallballs + 30 double-unders + 1 muscle-up
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