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Old 04-05-2011, 07:49 PM   #89
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Normal strength warm-up

Weighted chin-ups with 25# weight vest, 1 set for 6

Squat: 230#'s

45x8
95x5
135x5
195x3
230x5x2, 230x14!!! Form still improving, good speed, firing out of the hole, killing it. May have had more in me but gave up after my elbow acted up again, icing tonight.

Press: 105#'s
45x8
65x5
95x3
105x5x2, 105x8 Form not bad but needs more work, need to keep the weight close to my face, good speed.

Chin ladders, 3 sets to 4

Dips, max to 16, then 2 sets of 12

One more set of pull-ups to 6

Reverse hyper-extensions: 3 sets to 20 on the pummel horse, no weight, Thursday we go to the machine....
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