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DBs Held on Shoulders: 3-3-3-3-3 24" box jumps

*stepping down

8,12,15,20,25

Back Squat: 1RM (avg. bands) the bands were anything but average :rofl: they were the bigger black one that really had some tension 225lbs

Stiff Leg Sumo Deads: 8-8-8 185,205,225

for time:
100 Medball Front Squats (20) got the coach to let me do this with a 20lb weight vest as i was going to run into trouble holding the med ball the way he wanted me to 3:05

3 rounds of:
1min. Standing abs
1min. Standing KB Oblique Crunch
1min. Standing KB Oblique Crunch

16 kg kb for above

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9/18 WOD
A. Russian Step ups, 10 reps per leg, rest :30 b/t legs, 1:00 b/t sets
Used 15# dumbbells. These got heavy by the end.
B. Tabata Double unders
21.
Started slow (21) so just kept at it. If I went straight through, took about 12 seconds, but a couple of misses made it tight.

+
EMOTM 15:00
1st - 2-5 bar rollouts
2nd - 10 Reverse Walking Lunges (weight held to chest)
3rd - 5-10 burpees
Used 45# plate for reverse walking lunges.

Claw

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Thursday September 18, 2014

Snatch Practice
5x75
5x105
5x135
5x165 (missed all 5)

Missing all five attempts at 75kg is not a good sign for Sunday's competition in Columbus... Luckily Friday and Saturday are rest days where I may regain some strength and resiliency.

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9/18
WU: Row 1km; t-spine mobility; overhead press 45, 55X5/ 70X3
Workout:
Overhead press 75, 85X8/ 90X11
Pull-ups BWX8/ +15 X7, 5, 6, 5, 4 (27 total)
Cash out:
35# KB swings X150 4:52

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Nice work guys!

[B]WU:[/B]
400m run
50+SUs
10 Leg Swings, each leg

[B]WOD:[/B]
10 RFT:
3 DLs @225#
20 Shoulder Taps
10 Pull Ups
20 Shoulder Taps

27:45

[I]I scaled this WOD since My HandStand walks aren't there yet. :D The DLs seemed to be the easiest part of the WOD. I wished I had went heavier. My time wasn't the slowest, but I was happy I was able to break 30 min![/I]

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Friday September 19, 2014

Rest Day.

Rest IS training (after hard work).

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Thursday: pool day
4 rounds of 3x50 w. 15 sec. rest in between. 50 yards sculling between rounds. 50 years pull as warm down.

Friday. Tie up deload week

DL 5X225,230,250.
5 rounds untimed 10XGHD situps/back ext.
SP: 5X105,125,135.

Onto the next Wendler cycle next week.

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[QUOTE=JT Kalnay;1242342]...Rest Day.

Rest IS training (after hard work).[/QUOTE] AMEN JT!!

[B]WU:[/B]
400m run
10 Leg Swings (Each leg, Both directions)
10 Air squats
10 45# OHS

[B]WOD:[/B]
For time
10 Back Squat (185/115)
10 Double Unders
9 Back Squat
20 Double Unders
8 Back Squat
30 Double Unders
7 Back Squat
40 Double Unders
6 Back Squat
50 Double Unders
5 Back Squat
60 Double Unders
4 Back Squat
70 Double Unders
3 Back Squat
80 Double Unders
2 Back Squat
90 Double Unders
1 Back Squat
100 Double Unders

Subbed SUs for DUs

22:34

[I]This was like the Open WODs with Karen followed by DUs. I did the 1st 10 Back Squats straight. Unfortunately, I wasn't able to keep that up for the next 3 rounds. Once I got to the 5th round, I was able to do them straight. However, the SUs were piling on and I felt like I could barely jump! I was glad when it was over! The other thing was I was feeling the GHD sit ups back on Wednesday![/I]

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Saturday September 20, 2014

Complete rest day (competition tomorrow in Columbus).

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Bill , awesome work. JT, good luck in the competition.

Swim workout"

4 rounds of 4X50 kick w. fins and board w. 15 sec rest in between. 50 yard sculling in between rounds. This week reps per round increased. Cool down with 100 yards pulling with buoy and swim paddles.