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Old 06-15-2010, 10:54 AM   #51
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

14/6/10
AM
A1 Push press 3-3-3 ascending
A2 Deadhang pull ups 3 x 10

A1 70kg, 72.5kg, 75kg
A2 all complete

Push press 1 x 12 @ 70% 3RM
12 x 50kg

Overhead squat 5-5-5 across
3 x 5 x 70kg

1 x 15 @ 50kg

PM
In a group of 3:
AMRAP in 30 minutes
Partner carry 15m
Run 35m out and 50m back @ 80% max

Many many rounds completed, very close to blowing chunks on this kind of watered down Litvinov work
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-15-2010, 10:56 AM   #52
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

15/6/10
Deadlift 3-3-3 ascending
3 x 165kg
3 x 170kg
3 x 172.5kg

1 x 15 @ 75% 3RM (180kg)
15 x 135kg

AMRAP in 8 minutes of
5 x bodyweight snatch grip deadlift
3 x muscle up

5 rounds + 5 deadlifts and 2 muscle ups
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:19 AM   #53
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

17/6/10
Power snatch
3-3-3
3 x 60kg
3 x 62.5kg
3 x 62.5kg

Squat clean + 3 front squats + 1 split jerk (thanks to Blair Morrison for this idea on how to speed up my feet in the jerk)
3 x complex @ 80kg
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:22 AM   #54
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

18/6/10

3 rounds for time of
10 x sandbag clean and jerk @ 48kg
10 x 20m sprints

10:24

Rest 5 miunutes

AMRAP in 10 minutes of
5 goblet squats 24kg
5 press ups

23 rounds
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:24 AM   #55
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

19/6/10
Partner WOD (whilst partner is running, do ring work, swap when he gets back)
5 rounds for time of
5 L pull ups
5 ring dips
then
30 hill sprint
20 box jumps (knee height)
25 bear crawl downhill
~40 steps walking lunge back to rings

~22 minutes
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:26 AM   #56
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

21/6/10
AM
Push press
3-3-3 ascending and 1 x 12 @ 70% 3RM
3 x 72.5kg
3 x 75kg
3 x 77.5kg
12 x 52.5kg

Overhead squat
5-5-5-5-5 ascending
5 x 70kg
5 x 72.5kg
5 x 75kg
5 x 77.5kg
4 x 80kg lost it out in front before the 5th rep

PM
20 minute Fartlek session round and round a rugby pitch
~20 x 5 second sprints
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:28 AM   #57
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

22/6/10
Deadlift
3-3-3-3-3
3 x 160kg
3 x 170kg
3 x 175kg
3 x 180kg = 3RM
3 x 182.5kg PB 3RM

AMRAP in 15 minutes
5 x deadhang pull ups
7 x push press with 20kg dumbbells
9 x burpees

8 rounds + 5 + 7
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:34 AM   #58
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

23/6/10
AM
Clean 1 rep, on the minute for 10 minutes
90kg
95kg
100kg
105kg
110kg
115kg = PB
117.5kg F
110kg
117.5kg F
117.5kg PB 1RM

Quarter Gone Bad
5 rounds for reps of
15 seconds max rep 60kg thrusters
45 seconds rest
15 seconds max rep 22.5kg weighted pull ups
45 seconds rest
15 seconds max rep burpees
45 seconds rest

Total reps = 99 new PB

PM
5 rounds for distance of
Rugby pitch figure 8s (jog ends, run diagonals)
2 minutes rest between sets
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:35 AM   #59
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

26/6/10
Power snatch
3-3-3 across
3 x 3 x 62.5kg

AMRAP in 10 minutes of
3 hang squat clean to thruster @ 70kg
Run 200m
6 or 7 rounds, don't know, but it hurt like hell
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 06-28-2010, 03:36 AM   #60
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

27/6/10
Run ~1km

Five rounds for time of:
14kg DB single arm Overhead walking lunges, 15 metres
21 Burpees

10:07

Weighted pull ups
5 x 5 @ 14kg (2 min rest)
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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