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Clint Denham 06-12-2007 01:18 PM

Rx - 7 x 3 back squat

Actual 7 x 3
205/205/225/225/225/225/265

Clint Denham 06-13-2007 07:21 PM

Rx - Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips21-15-9

Actual
Clean - bar only (45lbs) - learning clean and focusing on form
Normal Dips - 21-15-9

Clint Denham 06-14-2007 11:34 AM

Rx -
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Actual - 5 rounds
50 jump rope singles
10 Burpees
10 12" Box Jump

additional 800 meter run outside of 20 minute time at 6-7 mph

Clint Denham 06-18-2007 08:48 AM

Rx - 7x3 Overhead squat at 95lbs

Actual - 7x3 at 45

Learning proper technique for first time with OHS

Clint Denham 06-28-2007 08:10 AM

Week off for moving

Rx -
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Actual -
28:30
45 pound thruster, 35 reps
20 pull ups - L with feet on ground for assist

Clint Denham 07-12-2007 01:37 PM

25 Walking lunge steps
20 Pull-ups - assist setting on 13
50 Box jumps - used bench press
20 Double-unders - single unders with heavy rope for 50 reps
25 Ring dips - 25 regular dips
20 Knees to elbows
30 Kettlebell swings - used 35 lb dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells - used 25 lb dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents - 5 rope pullups

Jason Lopez-Ota 07-12-2007 01:57 PM

Time for your last one?


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