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Old 11-24-2011, 07:51 AM   #1
David Russell
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David's log...

Mon:
squat:
185 lb x 5
115 lb x 24
Metcon: (untimed)
7 rounds
225 deadlift x 3
Pull up x 6
45 lb OHS x 9

Found out the rigt way to kip!
so much easier

Last edited by David Russell; 11-24-2011 at 07:57 AM..
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Old 11-24-2011, 07:56 AM   #2
David Russell
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Re: David's log...

Wed:
deadlift:
275 lb x 4 (couldn't get that 5th rep)
185 lb x 24
no more time for metcon
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Old 11-27-2011, 11:58 AM   #3
David Russell
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Re: David's log...

Fri:
(Untimed)
Run 2 miles to work
Interval run 2 miles home

Last edited by David Russell; 11-27-2011 at 12:06 PM..
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Old 11-27-2011, 12:44 PM   #4
David Russell
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Re: David's log...

Sun:
Press
x5 : 115 lb
65 lb : x20

Metcon
Row 500 m
1:40 (I think)
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Old 11-30-2011, 01:39 AM   #5
David Russell
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Re: David's log...

Tue :
Squat:
225lb x 3
145lb x 22

Metcon :
15-14-13-12-11-10 reps of
Burpee-pull ups (bar about 9" above reach)
95 lb power clean & jerk
37 minutes
i was originally going for 15-14...3-2-1
but it was apparently too ambitious :cp
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Old 12-01-2011, 12:38 AM   #6
David Russell
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Re: David's log...

Wed:
Deadlift:
295 x 3 failed the way up on #3
225 x 15

Metcon:
3 rounds
115 lb deadlift x 30
115 lb clean & jerk x 15
run 600 m
40 minutes
(Almost gave up at round 2)
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Old 12-04-2011, 11:02 PM   #7
David Russell
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Re: David's log...

Sat :
Press :
145 lb x 3
95 lb x 22

Sun :
45 lb pull up x 3
Strict pull up x 7 (i think)
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Old 12-04-2011, 11:50 PM   #8
David Russell
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Re: David's log...

That was 65 lb press x 22, not 95
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Old 12-06-2011, 12:08 AM   #9
David Russell
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Re: David's log...

Mon:
Deadlift:
x1 325 lb (had to resort to switch grip)
225 lb x9-7 (30 sec rest )

Supplemented with farmers holds @ 285-325 lb
15 ish sets @ 1-5 seconds each
Gotta work on that grip
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Old 12-06-2011, 04:42 PM   #10
David Russell
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Re: David's log...

Tue:
Press:
155 lb x1
65lb x25

Metcon:
13 min AMRAP
Row 250 m
Push up x 25
5 rounds + row/12 push ups
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