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tonite

speed bench

flat bench 5-5-5 135-165-185

dbell bench 12-12-12-12 35-40-45-50

100 rope pull down 7 kg plate

seated mag row w-m-n 10 of each at 100lbs

50 per side blue band pulls

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April 8, 2016 Friday

WU:
Run 400M then 3 Rounds
10 Situps
10 Air-squats
20 DU practice......

Strength:
Back Squats
5@135, 3@145, 5@185

Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Front Squats, @95
Even Minutes – 10 walking lunges w/25lb DB

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friday nite.....new tempature record 25.2 celcius.....

speed squats 10 x 1 otm 185 lbs of plate and bar 102 lbs of chanins

rhino walk...400 m with a 45 lb plate.....coach had written on the board..."make it count" so i walked to the cold beer store and picked up an 8 pac ... :D

concnetric zerker 8-8-8 115-135-155

100 large green band standing abs

4 x 15/s 32 kg kb obliques

sat on the deck at the gym with my work out partner and enjoyed the sunshine and a cold beer......

what a bonus day it was.....given we are in only early april

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sunday afternoon

speed bench

mega bow bar bench press 3 3 rm 175-185-205 (5)

supine wide mag pulls 3 x 10

dbell roll backs 10-10-10-10 30-35-40-45

wide angle bar row 10-10-10 90-115-125

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

tonite

2 rm box jump 37 3/4" p.r.:pepper:

bow bar squat 1 rm 385 p.r. :pepper:

bulgarian split squat 3 x 10 16 kg kb each hand

block pull deads w/ 3 pairs 5/8" chain 2-2-2-2-2-2

267-317-357-407-447-467

seated saftey squat good morning 8-8-8 155-175-195

200 large green band standing abs 100/100 unbroken sets

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April 11, 2016 Monday

Nice Work Cliff!! Its been a while since we measured our box jumps... Its time.

WU:
Dyn-Glide: 7Min
Mobility......
2 Rounds:
10 Walking Lunge
10 Air-squats
10 PVC Pass-thrus.

Back Squats:
5@115, 5@145, 5@165, 3@175


“Nancy”
5 RFT:
400m Run
15 OHS, 95/65 / I did 75lb Front-Squat.
10:45

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time was 14:45 for scaled Nancy.. Not 10:45 :o

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April 12, 2016 Tuesday

WU:
5Min AirDyne Bike
Mobility.....
Run 400M then 2 Rounds
10 Air-squats
10 Ring-rows
10 Sit-ups

Bench Press 5@65 3x
Deadlift
3 sets of 5 @ 75% 175lb
3 @ 85% 195lb
1+@ 95% 215lb 3x

Conditioning
100 Strict Box Jumps for time
Every minute on the minute, including the first minute, complete 5 sit-ups.

11:04 Everyone else did 50 C&J and 5 C2B Pull-ups

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nice work patrick....those 100 box jumps sounds ugly

tuesday nite

row 1000m

110 lb sand bag walk 600 m.

messed around with foot position for back squat.....finally figured out that if i squat with a wide stance i need to use the texas bar and not regular bar because of my messed up shoulder rom. works much better for me.....

tonite

speed bench

pin press 1 rm w/2 sets 5/8" chain 195 lbs or 263 with the chains

dbell bench 12-12-12-12 40-50-55-60

100 rope pull down

roge fat grip thumb less row 8-8-8-8 45-55-65-75

100 blue band pull apts

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April 13, 2016 Wednesday

WU:
Run 400M, 3 Rounds
10 walking lunges

15 Flutter-kicks

Back Sq.
5@135-3x
3@155-1x
2@ 175


2. Conditioning
5 Rounds:
60 DU
40 Squats
20 Cal Row

Holy Moly!!! 200 Air-squats!!! this was tuffer then it looked.
14:03

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last night

between the box box jumps 2 rm 32" was getting a bit scary by the end

speed squats 10 x 1 otm 195 in bar and plates 102 in chains

40' timber carry 434 lbs....the last 5 feet were tough on the hands

called it a night after the above....open gym and there was way to much socializing as opposed to an actual good work out

not going on a Thursday nite again for a while :ranting2: