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Old 12-02-2012, 07:27 PM   #521
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 November

Olifting - more to come

1 December

3 rounds
400m run
10 burpee box jumps
10x42.5kg Sumo deadlift high pull
10x42.5kg thruster
1 min rest

14 min 51

Was meant to be five rounds but got migraine (Wood WOD). Stairs were in each round so slower than last time.

3 December 2012

EMOM 2 muscle ups for 8 mins

50x50kg power snatch
5 burpees EMOM

6 min 54
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Old 12-03-2012, 04:43 AM   #522
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

3 December 2012

High bar back squat (5rm 140kg)
3x60kg
5x100kg
5x115kg
5x130
5x140
5x147.5 (PB)

3x6x60kg morning glory
6x80kg morning glory
3x10x32kg GHD sit up
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Old 12-04-2012, 05:21 AM   #523
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

4 December 2012

12 minutes
1200m run then
AMRAP 20x32kg kb swing, 15 hr push ups, 10 toes to bar

2 rounds 12 kb swing

core and stretching warm down
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Old 12-05-2012, 01:16 AM   #524
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

5 December 2012

Clean and jerk (1rm 115kg on 25/8/12)
2x86kg
2x86kg
2x92.5kg
2x92.k5
2x97.5kg
2x97.5kg
103.5kg
103.5kg
110kg
116kg F
116kg PB
92.5kg
92.5kg

Snatch grip push jerk to heaving snatch press to overhead squat
70kg F
70kg
75kg F

Was tired from the clean and jerks. So happy to finally get a PB after 3.5 months.
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Old 12-06-2012, 08:48 PM   #525
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

7 December 2012

5 min AMRAP 75kg squat clean thruster

26 reps
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Old 12-07-2012, 04:31 PM   #526
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

6 December 2012

Hero WOD
” Gallagher & Mac”
2 Heroes, 2 Mates, 2 Rounds, 1 WOD
2 Rounds for time:
16-14-12
200m Run
Kettlebell Swings (24/16kg)
Pull-ups
Squats (50/30kg)

27 min 58
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Old 12-09-2012, 03:26 PM   #527
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

10 December 2012

High bar back squat (3rm 160kg)
3x60kg
3x110
3x130
3x150
3x160
3x170 PB
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Old 12-11-2012, 02:45 AM   #528
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

11 December 2012

18 min AMRAP
6x80kg deadlift
9 hand release push ups
12 box jumps

12 rounds 4 deadlifts

(stair set up and down in each round)

Tabata wall facing squat: 14
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Old 12-13-2012, 03:35 PM   #529
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

14 December 2012

Snatch testing (1rm90kg)
85kg
91 F
91 F
91 F
91 F

Clean and jerk testing (1rm 116kg)
107.5kg
117.5kg PB
120kg PB
122.5kg clean only PB
122.5kg clean only PB

Press (1rm 87.5kg)
3x40kg
3x50kg
3x60kg
3x65kg
3x70kg

5x80kg back squat
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Old 12-17-2012, 04:08 PM   #530
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

17 December 2012

High bar back squat (176kg 1rm to box, 175kg 1rm, 180kg 1rm low bar)
3x60kg
3x112.5
2x132.5
152.5
170
181 F
181 PB
185 F

Good mornings 5x6x60kg
GHD sit ups 3x10x24kg

200mx24kg farmers walk
15 HSPU
200mx24kg farmers walk
10 HSPU
200mx24kg farmers walk
5 HSPU

9 min 50

18 December 2012

Nancy
Five rounds
400m run (more lik 650m)
15x42.5kg overhead squat

21 min 29
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