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Old 05-23-2011, 07:33 PM   #2029
Stephen R. Lampl
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Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Steve's "I'm not aging quietly" log

110521, 110522: Rest Days

110523 Monday: at CrossFit Sonora

Warm-up:
Walk/jog 1.5 miles
Stretch
Run 400m
DROM/shoulder pass throughs
10 push ups
10 pull-ups
10 wall balls
10 GHD sit-ups (subbed Ab mat sit-ups)
30 second handstand hold

WOD: "Nate"
AMRAP in 20 minutes
2 Muscle-ups (sub 6 pull-ups/6 dips)
4 Handstand push-ups
8 Kb swings (2 pood/1 pood)
Scaled to:
2 muscle-up progressions from kneeling
4 legs supported HSPU
8 Kb swings (1 pood)
16 rounds + 2 MU progressions

Strength Work:
Bench Press
3 @ 70% max
3 @ 80% max
AMRAP @ 90%
Warm-up at 45# X 10; 65# X 10
3 @ 95#
3 @ 105#
5 @ 135#
I've lost a lot of strength, but it feels good to be getting back into it!
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Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
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