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Old 02-10-2009, 07:19 PM   #61
Matthew Kopp
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Re: MK's progress tracker

"Death by Barbell"

5 rounds for time:

15 deadlift - 135#
12 hang power clean - 135#
9 front squat - 135#
6 push jerk - 135#

21:07

This was 9 minutes faster then last time!!! Grip still suffered, but not as much as last time.
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Old 02-11-2009, 02:24 PM   #62
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Re: MK's progress tracker

45 double unders
45 full squat cleans, 135#
45 ring dips
45 double unders

17:32

First time with the DU's. Got 10 in a row once. The rest were broken into 2's and 3's, just coordination issues. Cleans feeling WAY better.
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Old 02-13-2009, 06:55 PM   #63
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Re: MK's progress tracker

"Fran"

21-15-9

95# thrusters
pullups

5:32

This was my first time with Fran. Goal is to do this under 4 minutes.
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Old 02-14-2009, 04:24 PM   #64
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Re: MK's progress tracker

7 rounds for time

95 pound sumo deadlift high pull, 10 reps
rings dips, 10 reps

6:22

My first 2 rounds took 40 seconds each. About 1 minute each for the other rounds. Goal: 5 minutes

Did Krav this morning. Good fun!!
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Old 02-16-2009, 12:57 PM   #65
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Re: MK's progress tracker

"Lynne"

5 rounds:

max reps bw bench press (185#)
max reps pullups

bp: 15-11-10-8-9= 53 (previous PR 58)
pu: 22-18-19-15-16= 90 (PR)

Total = 143 (new PR)

Last best total was 139. I went down 5 in bench and up 9 in pullups.
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Old 02-17-2009, 02:00 PM   #66
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Re: MK's progress tracker

Squat Cleans
1-1-1-1-1-1-1

135-155-175-185-195-205-215(PR - by 20#s)

Felt REALLY good. Felt like I could have gone heavier, maybe up to 225. Felt like I actually had some explosiveness off the ground. Next time I need to start at 155 or higher. No more starting at 135 - it is a waste of a rep.

REACHED MY GOAL OF 135# TURKISH GET UP. Did it today, Ben spotted, and it felt relatively easy!!! I love reaching these long-time goals.
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Old 02-18-2009, 05:14 PM   #67
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Re: MK's progress tracker

one minute, one pull up
second minute, 2 pu's
third minute, 3 pu's
fourth minute, 4 pu's
and so forth....

15 rounds + 14 (PR)
Total pullups = 134

Better by 3 rounds from last time. Goal = 20 full rounds.
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Old 02-19-2009, 03:32 PM   #68
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Re: MK's progress tracker

For time:

50 ring dips
run 400 meters
50 pushups
run 400 meters
50 handstand pushups
run 400 meters

20:32

The hspu's took me a full 10+ minutes. Did full range of motion on dips, pushups, and forehead to floor on hspu's.

Did some over-the-head squats.
5 x 95#
5 x 115#
5 x 135#
2 x 185#
Felt ok. 185#s felt fine for the legs, wobbly on upper body.

2 x 7 sets of 225# back squats.
2 x 10 sets of 36" box jump
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Old 02-20-2009, 04:44 PM   #69
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Re: MK's progress tracker

AMRAP in 20 minutes:

10 pullups
10 65# thrusters

13 rounds + 8 pullups

Met my goal!!! Next time = 15 complete rounds.
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Old 02-22-2009, 02:15 PM   #70
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Re: MK's progress tracker

"Joshie"

Complete 3 rounds for time:

40# dumbbell snatch, right arm, 21 reps
21 L pullups
40# dumbbell snatch, left arm, 21 reps
21 L pullups

These are squat snatches, not power snatches.

26:26

The L pullups are a killer. My abs are already sore!!
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