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Old 06-26-2015, 09:10 AM   #401
Andrew Bell
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Re: Oly/Power/Met Con Log

6/25/2015
Clean and jerk up to 245lbs

Squats EMOMx10M 4@175lbs

Run 2.5 miles (heat index at 95)

Assistance work
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Old 06-28-2015, 11:45 AM   #402
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Re: Oly/Power/Met Con Log

6/28/2015

Squat: 5x5 @275, 1x10 @225lbs

Strict Press: 3x3 @185lbs, 1x10 @135lbs

Bent over rows: 4x10 @135lbs (super strict form)

Assistance/hypertrophy work
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Old 06-29-2015, 06:00 PM   #403
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Re: Oly/Power/Met Con Log

6/29/2015
10 rounds of:
10 single arm kb rows per arm (62lbs)
10 single arm db incline bench press per arm (40lbs)
200m run

Time: 28:change
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Old 07-02-2015, 11:42 PM   #404
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Re: Oly/Power/Met Con Log

6/30/2015
Front Squat: 5x3 @120kg, 1x10 @80kg

4 rounds:
Sled push 240'
3 cleans @80kg
Farmer Carry/run
(Round 1, 3 FC, 2, 4 run)

Assistance work.


7/2/2015
Power Snatch x2 EMOMx10 @60kg

Squat up to 401lbs

Conditioning:
5 rounds:
Sled push/pull: additional rep per round (round 3: 3 times down and back, etc)
20 kb swings w/70lbs.
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Old 07-06-2015, 06:46 PM   #405
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Re: Oly/Power/Met Con Log

7/6/2015
Run 5 miles.
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Old 07-08-2015, 06:33 AM   #406
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Re: Oly/Power/Met Con Log

7/8/2015
2 Rounds:
Row 1k
100 kb swings w/53lbs
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Old 07-09-2015, 10:59 PM   #407
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Re: Oly/Power/Met Con Log

7/10/2015
5x3 of:
A) squats @315lbs
B) 34" box jumps

Bent over row: 4x12

Hypertrophy work
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Old 07-10-2015, 07:21 AM   #408
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Re: Oly/Power/Met Con Log

I'm off by a day on the last 2 workouts. 7/8 should be 7/7, and 7/10 should be 7/9. Dang the admins for not letting us edit posts in this forum!! lol
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Old 07-16-2015, 08:10 PM   #409
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Re: Oly/Power/Met Con Log

7/14/2015
Squat: Work up to heavy single 425lbs (pr)
Deadlift: work up to heavy single 513lbs


7/16/2016
Front Squat: 4x5 @275lbs, 1x10 @185lbs
Strict Press: 5x10 @135lbs
Meadows Rows: 3x10 @70lbs
Conditioning:
4 rounds:
25 kb swings w/70lbs
200 yard run

Little assistance/hypertrophy work.
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Old 07-20-2015, 06:30 AM   #410
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Re: Oly/Power/Met Con Log

7/19/2015
Clean up to 275lbs, then a single @255lbs.
Squat: 3x8 @275lbs
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