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Saturday February 22, 2014

Goblet squat and pass through warmup.

Deadlifts
45x5
135x5
185x3
235x1
285x1
325x1
375x1
425x1
475x1
495x1
FAILED at 500, but moved it 3-4" off the ground!!!!

25 wallball shots, unbroken, in 56 seconds (then thighs cramped)

cleans
30x95#, one per minute, 26 of these were really good, 4 were okay
10x115#, 9 of these were good, 1 was a total trainwreck

100 single unders
20 double unders

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2/22
WU: Row 1k; wall-facing squats X3X5; halos 25, 35X20
Workout: 5:00 of TGU with 25# kb
Cashout: KB press 35# X3X20; pull-up ladders (+15#) 3X(1-5) for a total of 45 reps

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Sunday February 23, 2014

Goblet squat and pass through warmup.
Wrist and tricep mobility, need to be able to hold the bar on the rack, not just have it in my fingertips.

Jerk practice
5x45
5x45
5x65
5x95
3x115
3x115
3x125
3x125

25 wall balls in 49 seconds

25 minutes of step ups carrying 20#

100 single unders

25 double unders

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[B]WU:[/B]
400m run
100 SUs
15 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Leg Swings
15 Air Squats
10 DUs (w 2-3 SUs in between)
Burgener Warm Up

[B]WOD:[/B]
Snatch Complex
Power Snatch, Squat Snatch, OHS

75#

3RFT:
15 GHD Sit Ups
20 Back Extensions
25 sec L Sit

7:34

[I]Snatches & OHSs went OK, kind of wished I went heavier. The metcon was tough, especially the L sits, which I scaled. I couldn't do them after the GHD Sit Ups and the Back extensions!! 25 sec is a LONG time!!:D[/I]

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2/24
WU: Row 1km; halos 25, 35#X20; wall facing squats X3X5; KB C&P 35#X2X10; KB snatch 35#X2X10
Workout: KB swings 35# X12:00 197 reps
Cash out: Deadhang pull-up ladders (+15#) - 3X(1-5) 45 reps

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great work as usual guys

JT....nice work on the deads....give it a bit and you will get your 500....i am very envious of you on that one :D

been at last week but got tangled up in life life issues through no fault of my own

last nite


Speed Bench: 9x3 (WMN) left shoulder was smoked by the end of the narrow grips
*use 2 sets of 5/8" chain

Narrow Grip Bench: 1RM 175lbs

DB Bench: 12-10-8-2x5 30,35,40,45 lbs

Multi Grip (N): RM (85) 16

Ext. Rot. Band Pulls: 3x20/s single red band

Band Pull Aparts: 150 red band

left shoulder with the really bad artritis sure was not happy last nite...gotta remember to take it a bit easy on it....ya right....but at least i was thinking about it

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Tuesday February 25, 2014

A nice 2 mile walk on the beach, then wall balls and med ball cleans in the mango grove.

[url]http://youtu.be/MMtrA2LLPwg[/url]

[url]http://www.mapmyrun.com/workout/492926411[/url]

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2/25
WU: Row 1km; air squats X3X10; halos 25, 35#X20; KB C&P 35#X2X10; KB snatch 35#X2X10
Workout: Turkish Get-Ups 35# X5:00 - Don't know how many I did; lost count somewhere in the middle.

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[B]WU:[/B]
400m run
100+ SUs
15 Push Ups
10 Leg swings (both legs both directions)
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 AbMat Sit Ups

[B]WOD:[/B]
AMReps in 12 Min:
300 SUs
20 TTB
20 Power Cleans, 95#
225 SUs
18 TTB

[I]Didn't finish the TTBs, a goat I didn't realize I had! I tried to keep the cleans close in to my legs. I wanted to make it to the next set of PCs (135#).[/I]

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AMRAP in 5 minutes of:
10 Sumo Deads 135lbs
30 Weighted Step ups (16" box) 20 kg kb
*hold KB in each hand

95 reps

Rest 3 minutes

AMRAP in 5 minutes of:
10 SS 115 lbs
10 Box Jump Overs (20")

80 reps



Seated Rear Delt: 3x8 (palms forward) 5,10,12 lbs