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Old 06-10-2011, 10:29 AM   #101
Greg Watson
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Re: GW's Workout Log

Thursday 110609

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

Post rounds completed to comments.

-------------------------------------------------

Subbed:
10 pullups
10 dips
20 wall ball shots, 16 lb ball

4 rounds + 4 pullups. I had about 15 seconds left after the last wall ball shot so I RAN to the pullup bar and banged out 4 more. Also this was made harder because there was a flight of stairs between the dips station and the wallball.
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Old 06-14-2011, 05:44 AM   #102
Greg Watson
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Re: GW's Workout Log

June 13, 2011
Monday 110613

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 110225.

-------------------------------------

185,205,215,215(2),185

Definitely lost some strength since doing the Starting Strength program, but maybe should be obvious. Based on the Weightlifting Performance Standards [http://www.exrx.net/Testing/WeightLi...hStandards.htm (WFS)] I think I am still in a good spot. My bodyweight is considerably lower (158 lb) and my squat might almost maybe fall into the intermediate range.
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Old 06-15-2011, 08:40 AM   #103
Greg Watson
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Re: GW's Workout Log

June 14, 2011
Tuesday 110614

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 110105.

--------------------------------------------------

Scaled to 75 lb thrusters.

Previous time was 10:45 @ 65 lb.
New time is 10:35 @ 75 lb.

Pullups felt strong. First set was 11 + 10. Last 2 sets were broken in 3.

Thrusters were good and very exhausting. I think the first set was broken in 3. The second 2 sets were broken in 2.

Body weight <160. Good improvement.
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Old 06-16-2011, 04:40 PM   #104
Greg Watson
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Re: GW's Workout Log

June 16, 2011
Thursday 110616

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 101112.

---------------------------------------

Scaled to the "pack" 65 lb overhead squats. All quarter miles were ran at 6.5 mph. Total time 22:59!
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Old 06-19-2011, 03:27 PM   #105
Greg Watson
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Re: GW's Workout Log

June 17, 2011
Friday 110617

Clean and Jerk 1-1-1-1-1-1-1 reps

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Compare to 110213.

------------------------------------

125,135,145,150f,150,150,150f.

Tied my Jerk PR.
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Old 06-23-2011, 06:28 AM   #106
Greg Watson
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Re: GW's Workout Log

Monday June 20

Ran 1.35 miles at 8:38 pace.
Walked for 2 minutes.
Ran .45 miles at 9:30 pace
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Old 06-23-2011, 06:32 AM   #107
Greg Watson
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Re: GW's Workout Log

June 22, 2011
Wednesday 110622

Deadlift 3-3-3-3-3 reps

Cole (age 15) 305-355-385-405-435. Post loads to comments.

Compare to 110222.

------------------------------------------------------------

185 205, 225, 245, 255

My previous 1RM is 275, so I think this is right on track. Also, I was heavier when I picked 275, so I'm very happy with today's weight.
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Old 06-28-2011, 05:30 AM   #108
Greg Watson
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Re: GW's Workout Log

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

----------------------------------------

I just did this one about 2 weeks ago. My sister is in town and she wanted a hard workout. It was fun to race someone. Previous time: 22:59. Yesterday's time: 18:30. Runs were at 6.8mph. I think the first 2 sets of OHS were unbroken scaled @ 65 lb.
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Old 06-29-2011, 06:14 AM   #109
Greg Watson
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Re: GW's Workout Log

Death by barbell
5 rounds for time:
15 deadlifts (135/95)
12 hang power cleans
9 front squats
6 push jerks

------------------------------------

@135 LB
1 ROUND
12,9,6,3
not timed.

Also got my first handstand push up! 2 consecutive HSPU!
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