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Happy fathers day, guys! :)

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6/15 WOD
Bunch of ab stuff at CPC, also running and burpees.

6/16 workout
Early morning run through the neighborhood with my old college roommate, about 3.5 miles. [url]http://www.mappedometer.com/?maproute=190261[/url]
Lots of excitement on Valerio near Schultz's house: six cop cars, two wrecked cars, and one sorry-looking drunk dude sitting on the sidewalk next to a couple cops. Schultz appeared to be non-involved.

Claw

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Monday June 17, 2013

Sick day.

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6/17 WOD
A. 10:00 of Split Jerk Practice concentrating on transition from Clean to Jerk
Got good tips about moving bar around in my hands between rack and jerk. Basically, OK to grab bar tighter and lift off rack position a little just before jerking it up. Went light, up to 145, then tried 165 right at end but did not clean it up.

B. Deadlift, TnG, 3 reps, 5 sets, 3:00 rest
185-225-245-275(f, 1 only)-255-275

C. 10:00 Airdyne for max cal
277 cals.

Kept speed > 21 mph and RPM's > 70. Did not check distance.
Small class today, presented no challenge with allocating rowers and AD's among athletes. Cody and I AD'd; Francie, Shane, Barbarita, and Laurel all rowed.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9068895259/[/url]

Claw

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Nice work guys!!

Thanks Deb!

JJ, good luck with your new gym.

JT, hope you feel better.

[B]Still in exile at the Base Globo:

WU:[/B]
500m row
.22222mi walk
each Leg:
10 front to back swings
10 side to side swings
10 air Squats
10 30# Presses
~20ft squat walks with black band (2X)
3 Burpees (Yay! Burpees!!)
100 SUs
10 DUs

[B]WOD:[/B]
Est 3RM Snatch

5k Run

45#, 65#, 75#, 85#

37:00

[I]Tried to focus on form. I only had 1 decent squat, the others were a power and a muscle snatch. The run was brutal, a really hot muggy day. I had to walk during the last 1/2. So, I actually feel not that bad and I felt better after a few hours.[/I]

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06.18.13
Wendler 5/3/1
Month 4/Week 4 (deload phase)
Dead Lift Day


DL
5x135
5x185
5x195

ACCESSORY
Upright Rows
Curls
Incline Situps
Straight Leg DL

Gonna add in a 4th lift next month—shoulder press— to go with deads, squats and bench.

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great work as usuall guys

survived the test of metal weekend. went for a walk last nite and to bed early. back at the gym today

5 rounds for time

20 16 kg kb goblet squats
20 banded seated good mornings

7:28

3 x 20 per side delt raise 5 lbs

2 x 20 25lb plate t bar row at each hand position

200 sit ups

found out my wife bailed on the tough mudder this weekend and i get to do it instead. i have a total of maybe 7 k.m. of running all summer so far :pepper:

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Nice work on those DLs John! Are you just doing for load or are you trying for bar speed?

[B]WU:
At base globo:[/B]
.3333333 mi Run
.2222222 mi walk
Each side:
10 front leg swings
10 side leg swings
10 ankle rolls (each direction, each foot)
10 knee rolls (each direction)
banded squat walks
10 push ups
10 sit ups
10 hip openers (each direction, each hip)
10 18#presses
10 2 Pood KBS
3 Burpees (Yay! Burpees!)
100 SUs
DU attempts

[B]WOD:[/B]
Squat Clean Practice
95#, 115#, 135#, 155#, 175#(f), 165#(f)

30-20-10
100# Power Clean
Dips

15:43

[I]My knees were still sore from the 5K yesterday. But the low weight Cleans went easy. When I got to 175, I couldn't do it! Neither 165! I decided to cut back to 100# on the metcon. A GOOD Idea! I could feel my shoulder and had to really concentrate on form. I tried to break the round up into subsets of five, which helped. Glad I didn't try 135#!!:D[/I]

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06.19.13
Wendler 5/3/1
Month 4, Week 4 (deload phase)
Bench Press Day


BP
5x135
5x135
5x135

ACCESSORY
Janda Crunches
Dumbell Side Presses
Tricep French Curls

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6/19 WOD
A. 15:00 to work up to a challenging 1-Rep Clean & Jerk with perfect form
155 looked and felt great, failed 165 at the jerk but the power clean was pretty, well, clean.

+
10 rounds for time:
5 CTB Pullups
20 Walking Lunge
30 Double Unders
18:11.

Thought this would be long and it was. Good news is I crashed my chest into the bar on almost every rep. Starting at about the 4th round these came one at a time. Never got 30 double unders straight through. Totally strange that my first sets were almost always either 17 or 14, and then it would take three or four sets to get through the full 30. Worked on hand position on handles and decided I need to hold left handle more pointed down and right handle more pointed to the right. Weird.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9089146524/[/url]

Claw