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Old 05-03-2017, 07:21 AM   #17161
Scott Jenkins
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Re: A Bears Tale

3 May 2017

Mid back is in spasm so had to find things I could do.

3k Run - 12.29 PB only 3 seconds

Tabata push ups 12/12/12/12/12/12/8/8

Tabata Ring rows 12/12/10/10/8/8/8/8
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-04-2017, 09:28 AM   #17162
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Re: A Bears Tale

4 May 2017

Backs feeling better, training is key, doing nothing made it worse.

Every 6 minutes x 5

Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press
Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk - 50/60/70/80/82k PB

9k more than in November so happy with that, quite tidy to for me.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-05-2017, 02:34 PM   #17163
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Re: A Bears Tale

5 May 2017

3R:

:30 sec wall facing Handstand hold
:30 sec superman hold
:30 sec side plank each side
:30 sec Front rack hold

Front Squat

107 x 3
114 x 1
107 x 3
117 x 1
107 x 3
121 x 1
Back Squat 101 x 10

Amrap 17:

20 Cal Row
17 Power Snatch 35k
20 Box Jumps
17 Wall balls - 4 plus 9
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-07-2017, 01:06 PM   #17164
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Re: A Bears Tale

6 May 2017

Throwdown at the box, same sex pairs event:

Event 1:

Power Output Clean & Jerk 5000k

100 x Clean n Jerks 50k - 6.20 (3rd place)

Event 2:

As a pair:

Run 400m
50 Wall Balls
Run 400m
50 Toes to bar
Run 400m
50 Over box jumps
Run 400m
50 Syncro burpees (50 each) - not sure of time but 5th
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-09-2017, 10:00 AM   #17165
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Re: A Bears Tale

8 May 2017

Back Squats

112 x 3
117 x 1
112 x 3
123 x 1
112 x 3
127 x 1
112 x 3
132 x 1
Front Squats 78k x 15

3 x Giant sets

max strict pull ups
20 double kb siwngs
20 bulgies each leg
20 hip raises
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-09-2017, 10:02 AM   #17166
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Re: A Bears Tale

9 May 2017

3 min amrap:

Row 10 cals
7 Clean n Jerks 60k - 3 rounds

rest 3 mins

3 min amrap:

Row 10 cals
5 Clean n jerks 75k - 2 plus 11

rest 3 mins

3 min amrap:

Row 10 cals
3 Clean n Jerks 83k - 3 rounds

With rolling clock:

0-6 mins ring muscle up practice
6-12 mins 15 Hip Ext / 3 wall climbs
12-18 mins 10 GHD, 3,6,9,12 strict ring dips

50 Strict Press with 35k every break take 20 sit ups - 22/14/12/4
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-10-2017, 10:21 AM   #17167
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Re: A Bears Tale

10 May 2017

3 sets:

30 sec Handstand hold wall
6 Waiter squats

Push Press

5 x 3 reps - 90k

13 min amrap:

55 Cals row
55 Thrusters 43k
55 Pull ups
55 HSPU - 193 so 28 HSPU. Wasted most of my time on the thrusters and careful on the pull ups.

3 sets:

50ft overhead kb walk 20k
10 slow Romanian deadlifts 70k
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-14-2017, 10:59 AM   #17168
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Re: A Bears Tale

12,13 May 2017

Front Squats

107 x 3
114 x 1
107 x 3
114 x 1
107 x 3
120 x 1
107 x 3
124 x 1
Back Squat 104 x 10

3 rounds for time:

Run 400m
21 burpees - 8.17

Fight Gone Bad - 322 - wasn't in the mood for it

500m Row - 1.24.3 PB
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-15-2017, 08:59 AM   #17169
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Re: A Bears Tale

15 May 2017

Back Squat deload week

84 x 6
90 x 4
98 x 2
90 x 6
98 x 4
105 x 2
98 x 6
105 x 4
112 x 2

20 minute amrap: 2008

15 Clean & Jerks
Run 400m - 6 plus 15 plus started run

For time:

15 Cals, 3 muscle ups
12 Cals, 3 muscle ups
9 Cals, 3 muscle ups
rest 2 mins
9 Cals 3 Muscle ups
12 Cals, 3 Muscle ups
15 Cals, 3 Muscle ups - 10.00
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-16-2017, 10:20 AM   #17170
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Re: A Bears Tale

16 May 2017

12 min EMOM:

Even: 15 GHD sit ups
Odd: 7 kipping HSPU with deficit 6 inches

Failed on last set of hspu.

3RFT:

10 Power Clean 60k
10 Front Squat 60k
10 Push Press 60k
50 Double Unders - 7.51

Pleased with that. Time to beat was 8.28

10 min EMOM

Even: Row 15 Cals
Odd: 12 Erg hop burpees
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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