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Old 12-02-2013, 11:10 AM   #241
Michael Thomas
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Re: Thomas Workout Log

11/29

Oly

Worked up to a double over 60kg snatch

For some reason I feel really comfortable with my first rep and I can't ever seem to get under my second rep.

Worked up to a double of 80kg for C&J.

Same problem with the snatch. My jerks are looking pretty good and are really fast.

11/30


Front Squat:
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5

First time I squatted in my new oly shoes and I have to get used to the higher heel but I was still pretty fast coming out of the hole.

Row: 4rds

300m
1min break

1,214m in 4:23 of rowing
Averaged a 1:48/500m and kept a steady 21spm

12/1
Snatch Deadlift
135 x 2
155 x 2
155 x 2
155 x 2

4 rounds
15 Goblet Squats @ 50lb dubmell
8 pullups

Row:
500m cool down
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Old 12-02-2013, 08:51 PM   #242
Michael Thomas
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Re: Thomas Workout Log

Forgot to put that on Sat 11/30

Strict HSPU
3 sets of 5

12/2
Oly

Pause Snatch (pause at Knee)
8 sets of 2 @ 50kg

Worked on keeping a close bar path

Hang Clean + Jerk
Today I worked on building more tension in my hamstrings
50kg x 2
60kg x 2
70kg x 2
80kg Failed, Failed

Tall cleans (this is just a shrug and get under the bar)
40kg x 4
50kg x 4
55kg x 2
60kg x 1
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Old 12-03-2013, 08:22 PM   #243
Erin Davidson
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Re: Thomas Workout Log

I hope that different position for the overhead squat is coming in handy! I think it'll really help with creating some more stability in your bottom positions
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Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
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Old 12-08-2013, 08:30 AM   #244
Michael Thomas
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Re: Thomas Workout Log

Erin- Yea I think that will help a lot with becoming more comfortable at the bottom and in a better position

12/5

Crossfit Ragnarok

10min EMOM
odd min- 200m run
even min- 15 burpees

I got 3 full rounds in and then I was only able to get 8-10 burpees in before the next run. Their competitors did 20 burpees every round.

Metcon: 10Min Amrap
15 situps
15 Medball cleans 20lbs (full squat cleans)
15 pullups

Did 3 rounds 8 situps I think. I am posting this a couple days after the workout.

12/6

Crossfit Ragnarok

25 min work up to a peak snatch

Worked up to 145lbs and then worked with the coach on snatch balancing. He gave me a couple great cues and was starting to get it before we ended.

Metcon:

20 deadlifts (rx was 225 but I used 165)
25 toes to bar
400m run
25 toes to bar
20 deadlifts
400m run

10:13 was my time but I messed it up I did my second set of deadlifts before the second set of toes to bar.

12/7 - Golf
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Old 12-08-2013, 11:00 AM   #245
Michael Thomas
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Re: Thomas Workout Log

12/8

Crossfit City Place- West Palm, FL

Warm Up
400m run
15 pushups
15 air squats
15 inch worms

Outside warm up:
butt kicks
high knees
frankenstiens

10 rounds Tabata Air Squats with the 10 second rest at 90 degrees
- Did 70 air squats. After the third round it started to get really tough

Metcon:
1 mile time trial immediately after air squats
-9:43 (legs felt like jello)

100 abmat situps immediately after mile time trial
-6:23
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Old 12-09-2013, 02:08 PM   #246
Michael Thomas
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Re: Thomas Workout Log

12/9

The Crossfit Squad in West Palm

Snatch Complex:
Power Snatch + 2 overhead squats
Find peak in 5 sets

65lbs
95lbs
115lbs
135lbs
145lbs- Felt great in the overhead squat

Metcon:
10 front squats at 135lbs
12 box jumps at 24"
15 toes to bar
12:46

1k cool down row- 4:35
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Old 12-12-2013, 08:47 AM   #247
Michael Thomas
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Re: Thomas Workout Log

12/10

Crossfit iQ in West Palm

Metcon: 21 min EMOM
1st min 5 power cleans
2nd min 5 burpee box jumps 24"
3rd min I-run (a loop around the parking lot)
Repeat for 21 min

rx 1- 185lbs
rx 2- 165lbs
rx 3- 145lbs

I did rx 3 at 145lbs

12/11

Rest Day -Traveling back to Philly
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Old 12-12-2013, 05:06 PM   #248
Michael Thomas
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Re: Thomas Workout Log

12/12

Oly


Snatch:
40, 50, 55, & 60kg- Felt amazing today and I was really fast getting under the bar.

65kgs- Didn't get under bar but 60kgs

High Hang Snatch:
40kgs x 4 sets x 4 reps

Snatch Complex:
3 snatch balance
2 overhead squats

Did 40kgs x 3 sets
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Old 12-17-2013, 04:31 AM   #249
Michael Thomas
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Re: Thomas Workout Log

12/13-12/15 Off

12/16
Oly

Snatch from the blocks
I was really tight and worked with Basa on a high hang klokov drill. 2 high hang high pulls and drop under on the third. I am going to work on that next time also. I might start off with that drill. It helped me keep the bar close and also helped me extend up and not out.
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Old 12-17-2013, 04:59 PM   #250
Michael Thomas
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Re: Thomas Workout Log

12/17

Morning Cardio

2 Rounds:
500m row
3 minutes rest

5 rounds:
10 goblet squats @50lbs
1:30 sec rest

Afternoon Oly

Snatch from the blocks

40 x 3
45 x 3
50 x 3
55 x 3
60 x 1
40 x 3

Clean from the floor

60, 70, 80, 85
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