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Old 01-20-2011, 04:21 PM   #1
Paul Crush
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Try like it is your last chance . . .

Going to devise a workout plan over next few days to get back into shape but figured I would at least hit the gym and do something today.

32/m/184

Power Cleans 6x3

95/105/115/125/135/145

4 sets max reps pull ups

7/4/3/3

500m row
1:00 rest
500m row
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Old 01-22-2011, 04:43 PM   #2
Paul Crush
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Re: Try like it is your last chance . . .

32/m/187

Bench Press 5x3

155/170/185/205/225(5)

Squats 4x5

135/155/175/195

Max rep pull ups

6/5/3/3

Tabata rows 10 rounds
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Old 01-31-2011, 05:33 PM   #3
Paul Crush
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Re: Try like it is your last chance . . .

I have decided to follow coach Rut's workouts from . . http://www.bootcampfitnesskc.com/the-fitness-conduit/

I will also begin to train BJJ this week as well but will probably just attend 2 classes a week for a month or two to play it safe.

32/m/188 (about 20lbs over ideal weight)

Hang Power Clean 5x3

95/105/115/125/135

Could have done more but just starting training again so took it easy.

3 Rounds of Lynne. Total your reps

Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps

Rested about 3 minutes or so between rounds

Bench press 185# - 9/7/6
Pull ups 7/5/4

38 total reps

Back extensions 3x8
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Old 02-03-2011, 03:38 PM   #4
Paul Crush
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Re: Try like it is your last chance . . .

2/2

BJJ class.

Worked on clinch and few take downs from there. A single leg and a double.

Then worked on 2 arm bars from guard.

Then guard drills and rolling for like 30-40 mins.
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Old 02-03-2011, 03:38 PM   #5
Paul Crush
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Re: Try like it is your last chance . . .

32/m/191

Max Effort Back Squat 5-5-5-5-5

135/150/170/185/205

Cut down the burpee pull ups beat up from jui jitsu yesterday. Totally forgot to count reps as well.

Total Reps on each of following three work periods of burpee pull ups?
3:00 WORK
-1:30 RI
1:30 WORK

315 hip bridges
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Old 02-10-2011, 03:34 PM   #6
Paul Crush
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Re: Try like it is your last chance . . .

this was done while back just forgot to post

Standing press 5x5

75/85/95/105/115

didnt do metcon this day was pretty beat up from BJJ
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Old 02-10-2011, 05:09 PM   #7
Paul Crush
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Re: Try like it is your last chance . . .

Hang Power Clean 5x3

95/105/115/125/140

Pull ups 6/4/3

Dips 8/8/6
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