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Old 10-03-2009, 09:12 AM   #321
Bert Brams
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Join Date: Aug 2005
Location: Sint-Truiden  Belgium
Posts: 427
Re: Bert's Crossfit Journal

Quote:
Originally Posted by Leon Robotham View Post
This is awesome fella, good luck.
Thanks mate. Won't get me hopes up too high, but I am determined to land a good job that I enjoy. Worst thing in the world is being stuck in a rut for the rest of your life.


Saturday @ SL's

Mobility circuit

Zercher Squat(light)


Bar x 6
Bar x 6
60 x 5
60 x 5
80 x 3
80 x 3
85 x 3
85 x 3
90 x 3
90 x 3
70 x 10
70 x 10

Standing DB Press


10 sets of 8

SS

Ring Chins


8 sets of 6

Power Shrug
(like a high pull, only did not get on my toes and did not allow my arms to bend ... doing the latter places stress on my shoulder at the moment)

4 x 90 x 6

SS

Bench Dips


4 x BW x 25

Standing band crunches


3 x 20

Various shoulder rehab stuff


Comment:
Although my training is looking more bodybuilder-ish every day, it's working. Shoulder is getting better, slowly but surely. Can't weight to start doing high pulls more often, this is going to help my olympic lifting a ton.
__________________
Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 10-05-2009, 03:53 AM   #322
Bert Brams
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Posts: 427
Re: Bert's Crossfit Journal

Sunday @ SL's

Mobility circuit

Kettlebell Swings


25 swings, few steps, 25 swings, some overhead walks with KB, ...

16k KB x around 400-450 reps total

Situps

BW + 16k KB x 10
BW + 16k KB x 10
BW + 16k KB x 10
BW + 16k KB x 10
BW + 16k KB x 10


Monday @ SL's

Mobility circuit

AM

Foam rolling + tennis ball

Some bodyweight stuff, squats, overhead DB presses


Comment: Hips were tight as hell from sitting behind a computer screen the entire day for school. Much better now. Foam rolling
__________________
Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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