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last nite

16" box squat to 24" box jump w/ dbells 25lbs per side

speed squat 10 x 1 otm 210 lbs plus green bands

ghd dead 3 x 8 135 lbs

hussefel stone carry 50' 1 @ 176, 1 @ 210, 1 @ no idea but heavy, 1 @ could not even get it up off the ground

6 rounds

20 - 65lb zerker squat
20 - hollow rock

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Cliff, Great job! What is ghd dead?
[B]WU:[/B]
Dogwalk
10 Burpees (Yay! Burpees!!)
[B]WOD:[/B]
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 80#
3x10 @ 70#

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sorry bill should have read ghd dead lift.....you get in the ghd thing facing the floor grab the bar and then clench your butt and hammies.....i am still sore tonite

this morning

speed bench

camber bar bench...which is different from the camber bar squat....who knew there were so many different bars :ranting2:

5-5-rm (12) 140-160-182.5

pin press 4 x 8 200lbs

narrow mag row 3 x 10

dbell roll back 10-10-10-10 25-30-35-40

w mag grip t bar bench row 10-10-10-10 45-50-55-60

5 minutes banded ski pull down

alt hammer curls 10-10-10-10 35-40-45-50

hour long dog walk and an after noon at home of life chores

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box jump 1 rm 37"

camber bar back squat 1 rm w/ green bands 297.5lbs

5 @ 290 rm(3) @300

3" deficit dead lifts 7-7-7 135-185-225

dimmel deads 20-20 135-155

ss good mornings 8-8-8 65-85-105

large green band good morning 100

quite spanked after tonites work out :rolleyes:

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Cliff, Thanks! It sounds brutal! Kicking @$$ & taking names there!

[B]WU:[/B]
1 mi dogwalk

[B]WOD:[/B]
Back Squat:
5 @ 190#
5 @ 220#
15 @ 250#
5x10 @ 140#

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[B]WU:[/B]
1 mi run
6x10 SUs + 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Planche rolls
10 Pullups

[B]WOD:[/B]
Split jerks:
45#(5)-75#(5)-95#(4)-115#(3)-135#(2)-155#(1)-165#(1)-170#(1)

Then
225 SUs
21 Burpees*
150 SUs
15 Burpees*
75 SUs
9 Burpees*
* Jump up onto a 45# Bumper ~4"
9:29

[I]Yay! Burpees!!
[/I]
[B]Evening:[/B]
Dogwalk

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nice work bill....should be an exciting basket ball final eh? go cav's....i was born in athens ohio and lived my first 6 years in cleveland and still have an aunt there so there is a bit of a conection....:D

tonite

200 m. 150 lb sand bag carry....the extra 30 lbs in the bag took up a bunch of space and i just could not get it to "lay" properly across my neck....big suck factor

conans wheel walk 205lbs plus the weight of the wheel....another suck factor

yolk carry 40' 405lbs more suck factor

timber carry 40' 495lbs and yes yet more suck factor

not that much work but what a heavy night at the gym .....

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Yeah, Cliff, pretty exciting stuff with the Cavs! I'm an expatriated New Yorker, but my son is a big Cleveland fan! Awesome strongman stuff!!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bench Press:
5 @ 140#
5 @ 160#
9 @ 185#
5x10 @ 110#

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tonite

speed bench

angle bar bench w/ red band 1 rm 185lb

angle bar bench 5 @ 130, rm (14) @140

dbell bench 10-10-10-10 25-30-35-40

floor barbell jm press 10-10-10 45-65-70

cross body curls 4 x 20 25lb dbell

decline row 4 x 8 50 lb dbell

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[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Dead lift:
5 @ 225#
5 @ 255#
6 @ 290#