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Old 08-03-2014, 07:22 PM   #7
John A Crane
Member John A Crane is offline
 
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Join Date: Oct 2013
Location: Levittown  PA
Posts: 23
Re: Mid Atlantic Regional's 2017

Tuesday 7/29/14
Squat: 1x5 120, 1x5 150, 1x5 180
Dumbbell Bench: 3x10 50lb
Triceps Press Down: 3x15 red and orange band
GHD practice: 5x5

Thursday 7/31/14
Squat: 1x10 135, 1x5 150, 1x5 180
Bench: 5x5 115
Pull ups: 5x5
Ring Dips: 5x5
Conditioning: 20 Min on even minutes 30 sec 80 RPM airdyne on odd 10 burpee to plates

Friday 8/1/14
Squat: 5x5 185
Press: 5x5 95
Deadlift: 5x5 185
Front Squat: 5x5 185
Incline Dumbbell Press: 3x15 35lbs
Muscle up practice: 2 muscle ups and at the top 5 dips after each muscle up
Conditioning: 9 Min Ladder
3 - T2B
20 - DU
6 - T2B
20 - DU
Continue this pattern of T@B going up by 3 until time expires Total 195 Reps

Saturday: 8/2/14
Summer Fest Rest Dat. Great Job Crossfit LBC.

Sunday: 8/3/14
Squat: 1x5 205, 1x5 235, 3x5 265
Bent Over Row: 5x5 125
Dumbell Overhead Press: 3x10 45lb
Power Clean: 1x5 135, 1x5 150, 2x5 170
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