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Sunday March 1st, 2015
Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that. |
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Monday March 2, 2015
Lots of stretching and mobility about 10 easy snatches, nothing heavy about 10 easy C&J, nothing heavy (not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...) |
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Great Stuff guys!!!
[B]At Base Globo: 27 Feb: WU:[/B] .3333333 mi run 3:15 on Jacobs Ladder 100+ SUs 10 leg swings, each leg, both directions 10 air squats 30 sec fingertip plank hold 10 push ups 10 pull ups 14 Dead Bugs 10 sit ups 10 Burpees (Yay! Burpees!!) Burgner Warm Up [B]WOD:[/B] Open WOD 15.1 9 min AMRAP: 15 TTB 10 85# DLs 5 85# Snatches 75 reps [I]The TTBs were the log jam. I could've done the DLs all day. I did the Snatches one at a time. I could not believe I only got 2 rounds down with the 3rd set of TTBs...[/I] Open WOD 15.1 a 6 min to get max Clean & Jerk 155# [I]Did 135#, then 155#. I tried 165# but just couldn't do the clean. I wished I had tried 160# instead...[/I] [B]2 March: WU:[/B] 100+ SUs 10 leg swings, each leg, both directions 10 air squats 20 sec fingertip plank hold 10 push ups 10 pull ups 15 Dead Bugs 10 sit ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 1 mi run 1000 m row 16:39 [I]This was 2/3rds of the WFFC triathlon. I took it easy on the run because I wanted to make it through to row & Jacobs ladder (750 ft). Unfortunately, when I finished the run, someone was on the Jacobs Ladder. And when I finished the row, another person was on the Jacobs Ladder. Such is life in the globo...:shrug:[/I] |
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3/1 Bike trainer
30:00 ride; 10:00 warm-up then intervals x6 (1:00 on/ 2:00 recovery); 3:00 cool-down 3/2 Skiing the trees in deep powder at Breckenridge with our 76 year old friend Jay. Jay is a physical monster who has outlasted all his peers and he epitomizes what level of fitness you can maintain if you stay active. I want to be like him when I grow up. (My legs quit before his did...) :) |
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JT....congrats on the invite.....enjoy the time there you deserve it
Bill.....I am tired after reading some of your workouts and am glad we will more than likely not ever be able to workout together :D Alden....pretty cool when you know people like that in your life eh? Friday nite 1 rm wide multi grip bench 230 multi grip w 5 @ 161, 4 @ 184 seated windmills 3 x 20 5 lbs shoulder was super cranky db JM press 10-10-10 20-25-30 tate press 10-10-10 20-30-35 seated n mag row 8-8-8 90-110-130 single arm dbell row 20-20-20 40-45-50 seated dbell lat raise 3x10 1-12, 2-15 e z curl bar 8-8-8 40-60-70 Saturday 2 rm single leg box jump 15" speed squats blue bands to a 16" box otm 10-2 175lbs speed pulls 8x1 250lbs SS seated good ams 8-8-8 110-130-140 100 walking lunges w/33lb bar got home and put in 8 hours with a buddy doing soffiting on ladders....legs were pretty wiped out by the end of the day :rofl: last nite box jump 1 Rm matched my old RM at 37" tried to make 39" got my feet on the plates and then did a yard sale wipe out 1rm camber bar squat 370 lbs snatch grip dead lift 3x8 185lbs 135lb barbell hip bridge 3x10 100 cable pull throughs 25lbs 4x rm elbow plank w/2 minute rest between :37 :47 :57 1:07 floor wipers 100 |
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@ Cliff - Absolutely. Proof that we don't have to retire to the couch when we hit a certain age.
3/3 Powder day at Breckenridge. 21k+ feet of vertical in 16 runs. Cash out: Shovel snow and a gluten-free beer |
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Tuesday March 3, 2015
Walked a mile on the treadmill. Right leg fell asleep. Held some positions and did some stretching. |
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@alden you nailed it
I have this quote up in my office and see it first thing every morning when I show up to work “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!” ― Hunter S. Thompson last nite at the gym 3 rounds red band 20 face pulls high bar 20 pull aparts future bench press green bands working up to a heavy weight 3 x 1 275lbs dbell tri 3 x 10 5 lbs...quit on second set cause shoulder was cranky tri kick back 3 x 10 15lb seated hammer curls 8-8-8 35-45-55 |
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we can rest when we're dead, eh cliff? ;)
JB doesnt post here anymore?? lots of good work in here. |
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3/4 Skiing. Powder day at Breckenridge (aka "Brecken-wind" or "Brecken-fridge" today)
A lot less vertical than yesterday (12k+) due to wind (poor visibility) and cold (-10 to -15 with wind chill). Even so, the snow was sublime and we had a great time. |
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@deb......that is my plan anyways
@alden....at least you have snow.....I don't think there is a ski hill here in b.c. with more than 200 c.m. base for the year and there are at least 3 or 4 that have fully closed for the year.....enjoy your "pow" days :D last nite at the gym after a 2.5 hour dentist appointment 3 x 15 w/16 kg kb in each hand one leg dead lifts the gym was super busy by the time I got there and rather than being "that guy" who asked everybody to rearrange their bags, bottles, work stations, ect I went to my coach and asked him what I could sub so that I would not be that guy.......he said "why don't you do 10 x 40 yard yolk carry's?" so dumb a## me says "sure" thinking to myself how hard can this be.... then he adds "oh and do them zerker style" when I got back inside I asked the chap who built the yolk "hey Andrew just how much is that darn thing?" "150lbs" he replied. then it all began to make sense as to why I felt the way I did. then 3 rounds 30 hollow rocks 10 toe touches 8 minutes easy rowing freaking moving slow this morning........ |
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If I skip a couple days of logging, each successive day becomes a little tougher because I feel obligated to fill in everything, until the prospect of doing all the back logging becomes overwhelming. Screw that.
Since I last logged, there was a 315 pound dead lift :) and a 7:47 Fran :mad: and I improved by 10 wall balls on the EC805 challenge. 3/4 WOD Drop in at CrossFit Los Alamitos A. E2O2 for 20 minutes. Two clean and jerks, building from about 40% to 95% of one rep max. I started at 75#, built to 165. I was able to squat clean until I got to 155, then had to power clean. B. Open WOD 11.3 Max reps in 5 minutes of Squat Clean & Jerk (165/110 lbs) 3 reps. Worse than 11.3 but that’s OK since I didn’t push it that hard, and I had already done so many reps to get there. 11.3 was my first ever 165# C&J and I’m clearly stronger than that now. Claw |
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Wednesday March 4th, 2015
Drove to Columbus Thursday March 5th, 2015 Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second. Friday March 6th, 2015 Trained with current world champion and world record holder Tatiana Kashirina and her coach Vladimir Krasnov. Went back to the Arnold and helped a couple of RCW lifters. A very interesting/encouraging/inspirational/educational few days in Columbus. Time for a few "easy" days of walking and body work and general physical fitness before starting the program for the next meet (Pan Am Masters in June in Savannah Georgia). |
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Sunday March 8, 2015
A.M. Mobility and body work, some TGUs, some goblet and OHS, some KB swings, some GHD, lots of rolling around and lacrosse ball work. Afternoon One hour on the court coaching basketball. Teenagers are really really fast and have lots of energy... |
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Friday nite.......made jumbayla for 60 people for the Friday nite opens at our gym.....competing might be easier than cooking :D
Saturday bow bar bench 1 rm 232lbs bow bar bench 5@162, rm (5) @185 Tate press 10-10-10 25-35-40 push downs 100 hi bar small blue band flat bench dbell row 12-12-12 20-25-25 seated m mag row 10-10-10 90-115-125 front raise 8-8-8 20lb bdell standing hammer curls 8-8-8 40-50-60 |
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3/7 WOD
CFO 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds 86 rounds (2 short of completing round 2) This is a 5-rep improvement over last year's 14.2. I'll take it. Claw |
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@Claw, a year older and better than last year! Nice!
Monday March 9, 2015 REST DAY (if you count falling asleep at your desk twice in one day and having a nap as "rest") |
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hey guys. First day back in 5 weeks. Bad cold followed by prostate biopsies.
Good news, I do not have prostate cancer. I will require some prostate surgery however. Back to the box today. Lots of mobility work, some rowing to warm up, the usual 2 minute hold down squat position, and 50 pushups to add to the monthly challenge in the box. Back squat: 3 times 135, 3×225, 3×275. 5×10 good mornings with one pood KB. Type crying that required stretching afterwards. |
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great news pat......
great work as always the rest of you guys.....:) last nite 3 rounds blue band high bar 20 face pulls 20 pull aparts speed bench 8 x 1 mini bands 96 lbs future bench 3 x 1 blue bands 245 lbs dbell roll backs 3 x 10 15lb dbell jm press 10-10-10 25-30-35lbs single arm d row 3x 12 25lb plate underhand t bar row 12-12-12 90-115-125 reverse barbell curl 10-10-10 40-50-60 just signed up for the xfit powerlifting course being held in our gym this weekend... gonna be a very interesting 16 hours I hope. |
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3/10 WOD
A. Tabata Superman Holds w/PVC B. 12 Minutes to Find 3RM Overhead Squat 135 (failed at 145, 2 only) C. 3 x 800 M Run @3 min rest 3:33/3:01/3:00 Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16588640780/[/url] Claw |
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Great stuff Guys!!
JT - Now you're making regret not going to The Arnold!! Pat - Glad you don't have cancer! This is the 1st day in the box since a week ago Monday. [B]WU:[/B] 400 run 10 leg swings, each leg, both directions 100+ SUs 10 Air Squats 10 Push ups 10 Pull Ups 5 GHD sit ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 1-1-1-1-1 Hang Power Cleans 95#-105#-125#-135#-155#(PR!) 3-3-3-3-3 Power Cleans 75#-95#-105#-125#-135# [I]I was doing my sets of the HPC's and I missed 155#. There was this other crossfitter doing a WOD & he said my from was good, but I wasn't getting under the bar. He set up two 10# plates down about my hip width stance apart. He had me stand between them and drop as if I was going to catch the bar, making sure as I dropped to bring my feet up on top of the plates. He had me do this at least 5 times. Then I tried to Hang Power Clean 155# again. This time, I DID IT!! :pepper: What a cool tip!! I tried it for the rest of the cleans and they felt SO much easier!:D[/I] |
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@Pat, glad to have you back!!
Tuesday March 10, 2015 Walked 1.5 miles Coached basketball for an hour. Who knew that showing kids how to pass a basketball, how to shoot a basketball, and how to shuffle and run was so exhausting!!! Am going to lift something overhead for the first time since the Arnold today. |
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nice first day back bill
JT it seems doing anything with kids is exhausting....esp at our age :D last nite squatting to a 19" box holding a 50lb dbell in each hand 2 RM height box jump.....I got 20 inches and then it started to get sketchy back squat 5-5- rm (5) 230-265-295 SS bar belt squat good mornings with 90lbs and blue band 3 x 12 ... made me realize my hips were working gh raise 3 x 5 2 rounds x 50 each small blue band hip bridge large blue band hammie curls blue band high bar double standing abs 3 x 80 was feeling quite worked over by the time came to waddle out the door |
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3/11 WOD
A. Push Press, 2-3 reps, 4 sets @:90 rest 115-135-145-150 B. AMRAP 20 (4min on, 1 min off) 200 M Run 5 Pull Ups 10 Box Jumps (24"/20") 20 V-Twists (20#/14#) 8 rounds (2 per minute) Very pleased with this, pushed very hard (especially when I took a partial header on the box jumps in the third round). Claw |
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Cliff - Being able to play with the grandkids is one reason I CrossFit!
Kick@$$ stuff guys!! [B]WU:[/B] 400 m run 100+ SUs 10 leg swings, each leg, both directions 10 air squats 10 Push Ups 10 Jumping Pull Up holds 10 GHD Sit Ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-15-9 HSPUs KBS @ 2 Pood Dips Did Belly to Wall HSPUs & Russian KBS 8:08 Then, I did the Main site WOD: With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift: 115# Snatch, 155# clean (wished I hadn’t done cleans yesterday!), 325# DL [I]The 21-15-9 was tough. It was a shoulder burner! I should have quit there, but the Main site looked like fun. It was, but keeping track of the plate switch out was hard. I wished I hadn't done cleans yesterday. [/I] |
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@bill.....one of the reasons I crossfit is cause I know how bad I was feeling 5 years ago. I was out of shape, creaky getting up in the morning and going downhill fast.
thankfully my wife listened to a good buddy of mine who just before xmas had started foundations. and so she signed me up without telling me and gave me the foundations package for xmas that year. I tell my coaches on a weekly basis "thank you for giving me my life back" I feel better now than I did in my 40's. a while ago when I first started reading what pat q. was posting here I was inspired to read more about this power lifting thing esp. at pat's age. (no disrespect pat but i think it is pretty cool you being able to lift what you do) then with jt winning and his posting about the training he was doing and attending comps it got me even more interested. now at age 54 i have been inspired (in part because of the people who post here) to follow this power lifting thing through to see just where it goes. i talked to one of the ladies at the gym last nite and she is going to handle signing herself, her husband, her son and myself up for the provincial power lifting championship at the end of june. kinda of crazy.....never thought i would be doing something like this at this age in my life.....i certainly am fighting this age thing :D last nite at the gym single leg good morning w/texas bar 3 x 20 lateral squat blue band 3 x 12 outside in the rain 5 rounds 40m zerker carry yolk out and back yolk weighs 150lbs 10 32kg kb swings 6 x 30 second weighted plank 2@25lb 4@35 lbs |
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@Cliff, follow it where it leads you! There are all kinds of paths, and the one you're on right now is a healthy one.
Wednesday March 11, 2015 Back on the bar! stretching and mobility snatch practice at Rubber City Weighlifting under the scrutiny of Coach Dan Bell. empty bar drills 20 for 20 at 40kg (the first 3-4 were near misses b/c my body is only starting to move again after the Arnold) Thursday March 12, 2015 Stretching and mobility C&J practice at The Bar CrossFit under the scrutiny of Coach Mark Hansbrough (Dan's friend and colleague) empty bar drills 25 for 25 at weights ranging from 65 pounds to 135 pounds It felt good to get moving again. Then, coached basketball for 1.5 hours. Who knew that just standing on your feet for an hour and a half throwing passes and teaching kids fundamentals was so hard! (and that the kids knew so few fundamentals...) |
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thanks JT plan on seeing it through to the end....been down the unhealthy one and don't want to go down that one again.....took a looooooong time to feel both mentaly and physically good about my self
1 rm mega bow bar 232 lbs mega bow 5 @ 162 70% rm (6) @ 185 80% ez curl bar skull crusher 10-10-10 40-60-70 dbell tri ext 10-10-10 10-12-15 seated on bench mag (m) row 10-10-10 90-125-135 standing hammer curls 10-10-10 35-40-45 |
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3/13 WOD
CFO 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders 2 reps. Hit two muscle ups in first 45 seconds then spent 13+ minutes unsuccessfully trying for a third. :ranting2: I will redo this one. Claw |
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@Claw, now that you've established two, please consider trying this strategy. Do the first one, then sit down on a box for three full minutes. Then and only then try the second one. Sit down on the box for another three full minutes. Rinse and repeat. If you can do one MU every three minutes, then retry tomorrow at 2:30, then Monday at 1:30. Every rep counts!
Friday March 13, 2015 Rock climbing at Kendall Cliffs Managed to haul my enormous bulk up three routes. My fingers are sore! A rock climbing route takes WAY LONGER than an Olympic lift... Might have to start using the hang board in the Shed. |
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Saturday March 14, 2015
Stretching and mobility, Snatch practice 10 for 10 at 95# 5 for 5 at 115# 5 for 5 at 125# Watched Tim bust out 314.99999 reps on 15.3 Later, did presses in the barn |
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Sunday March 15, 2015
Constantly Varied, all in one day... TGUs, GHDs, goblet squat holds, OHS holds, fingerboard holds. A tiny little bit of bouldering. Muscle up progressions (ring pullups, ring dips) Pistol progressions (one foot fall downs, ring up/downs) 15 rounds of death by kettlebell. |
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Great stuff, Guys! Always an inspiration to read your posts.
3/14 Bike trainer 30:00 3/15 Row 4km easy Took a couple of days off. No skiing and immobilized the right shoulder. That was a good plan. The shoulder responded well to the rest and seems to be improving very slowly. I got through the row with no pain and not a lot of post workout stiffness. Ortho appointment next week to determine what I did and to ask what exercises are ok and what should be avoided to ensure best outcome. |
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3/15 WOD
CFO 15.3 (Second try) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders 5 reps! Hit first three muscle ups without a miss, then a couple misses, then no. 4, then probably 20+ misses before number 5! Lots of support in the gym for me, that made it awesome! Claw |
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@Claw, nice job on the MUs!
Monday March 16, 2015 Walked .85 of a mile downhill to Ctown CrossFit. Did C&J practice until I dislocated the baby finger on my right hand. Sat down. Felt sorry for myself for a wile. Reduced the dislocation on my own b/c it was too gruesome for any onlookers to touch. Sat around feeling silly and stupid for a while. Walked .85 of a mile uphill home. Might be time for a new hobby.... |
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Awesome stuff guys!!
[B]WU:[/B] .5 mile run 100+ SUs SU/DU practice 2 min on the Jacobs Ladder 10 Leg swings, each leg, both directions 10 Air Squats 15 sec fingertip hold 10 Push ups 13 Dead Bugs 10 Hollow Rocks 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] 5-5-3-3-3-1-1-1-1-1 Push Press 45#-65#-95#-115#-135#-145#-155#-165#-175#(f) [I]This was a mod of the main site WOD. It went easy up until 175#. Kinda of wish I went with the Push Jerk.[/I] |
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jim way to give it the old college try....nice to have a great gym around you eh?
jt....you can not find a new hobby....you don't know where this one is going to take you yet this past weekend.....did the xfit powerlifiting cert....great way to spend a weekend....there were 4 others from our gym that took it as well and after chatting yesterday we all agreed that it was great to know we are on the right track with our coach :pepper: last nite mega bow squat 1rm 345 mega bow squat 5 @ 239, 5 @ 275 ghd dead lift football bar 8-8-8 110-120-130 dimmel deads 2 x 20 135lbs ghd 1/2 sit ups 12-12-12 15-20-25 windshield wipers 3 x 30 keep up the great work guys |
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Tuesday March 17, 2015
Walked two miles. Did the second mile bouncing a basketball in my left hand. This was very challenging. |
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last nite
single leg single k/b deadlifts 3 x 15 16 kg kb single leg hip bridge 3 x 20 for reps 1 min 24"bx jp 1 min lateral wall ball 20lb ball 1 min 250 lb sumo dl 1 min toes to wall 4 min cal row 128 reps 6 x 30 sec plank w/1 min rest between went to flyers canuck hockey game w/buddy from the gym....great game, super expensive beer, forgot just how much fun going into the big city to play actually was......will have to go down more often at night |
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3/18 WOD
A. 100 Sit Ups For Time 3:47. I am not a fast sitter-upper. B. 8 Rounds For Time 100 M Run 12 T2B's 6 Push Ups 3 SFG Snatches (1.5/1) 15:50. T2B's were the bottleneck. Did sets of 6 for the most part, then last couple of rounds 6-3-3. After the 100 sit ups for time, these were really challenging. ALJ on ROM I'm afraid. Tore a callus on last set of T2B's so I repeated my left hand on last set of snatches. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16669748619/[/url] Claw |
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