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Old 08-17-2017, 10:46 AM   #17231
Scott Jenkins
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Re: A Bears Tale

16 August 2017

3 Position Power Clean & Jerk
Thigh, knee, floor, split jerk - build up to 70% - 90k

Jerk Balance 5 x 3

Strict Jerk Press 5 x 3

Drop Dead

4 rounds of tabata Box jump overs
4 rounds of tabata deadlifts 70k
4 rounds of tabaqta Box jump overs
4 rounds of tabata deadlifts 70k - 186 - 122 deadlifts, 64 box jumps
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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 08-18-2017, 02:52 AM   #17232
James David Wise
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Yes it's a slow bloody process the handwalking but first time getting 25ft while breathing hard!! PB is a PB!!

You got a date for your party yet
Yeah Thursday 31st. From 5/6pm. At the Prince William Henry on Blackfriars Rd. Inbetween Blackfriars Bridge and Southwark Station
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Old 08-18-2017, 11:37 PM   #17233
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by James David Wise View Post
Yeah Thursday 31st. From 5/6pm. At the Prince William Henry on Blackfriars Rd. Inbetween Blackfriars Bridge and Southwark Station
Great see you there, Luckily Christine is back from hols by then
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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 08-18-2017, 11:59 PM   #17234
Scott Jenkins
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Re: A Bears Tale

18 August 2017

Snatch skills

Snatch pulls 5 x 3

Muscle snatch 4 x 3

Snatch grip push jerk 3 x 3

Hang Power Snatch 5 x 2 - 50/53/56/59/61k

Tempo Front Squat 9 x 2

70/75/80
70/75/85
70/75/90

Satans Whiskers

3RFT:
10 C2B
10 Front squats 75k
10 Burpees - 5.36
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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 08-19-2017, 10:53 AM   #17235
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Re: A Bears Tale

19 August 2017

C2B and butterfly practice

For time:
600m Run plus 15k plate
30 Clean n Jerks 43k
600m Run plus 30k sandbag
20 Clean n Jerks 60k
600m Run plus 30k sandbag
10 Clean n Jerks 83k
600m Run plus 30k sandbag - forgot to look

Just got the work done. Went with the 15k plate as sandbag was heavier than rx. Decided sandbag was better as couldn't even shuffle with the plates.

3 rounds:

9 Close grip Bench
12 Bent over rows
16 weighted sit ups
20 glute 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 08-25-2017, 09:09 AM   #17236
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Re: A Bears Tale

25 August 2017

Missed a few days.

Flat footed snatch pulls 5 x 3
Muscle snatch 4 x 3
BN snatch jerk 3 x 3

Hang Power Snatch x 3
54/57/59/61/64 - 67 x 1, 70 x 1

Tempo Front Squat 9 x 2
75/80/88/75/80/92/75/80/97 - 5 seconds down, 3 secs at bottom

Amanda
9-7-5
Ring muscle ups
Squat Snatch 60k - 5.51 PB

12 min recover row - every 3 mins 15 GHD sit ups
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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 08-26-2017, 10:22 AM   #17237
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Re: A Bears Tale

26 August 2017

For time:
Run 400m
50 Wall Balls
Run 400m
35 Deadlifts 60k
Run 400m
20 Burpee box jumpovers
Run 400m
35 Deadlifts 60k
Run 400m
50 Wall Balls - 18.40

4R not for time:
Max strict HSPU 13/10/9/8
25 Hip extensions
100m double front rack kb carry
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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 08-29-2017, 02:26 PM   #17238
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Re: A Bears Tale

29 August 2017

In 4 mins:
Run 400m
15 Cals Air bike
15 HPC 52k
Max lateral bar burpees - 16

rest 4 mins

In 4 mins:
Run 400m
12 Cals Air bike
12 HPC 70k
Max lateral bar burpees - 20

rest 4 mins

IN 4 mins:
Run 400m
9 Cals Air bike
9 HPC 83
Max lateral bar burpees - 18

4 x 50 unbroken double unders

EMOM 12:
A: 2 rope climbs
B: 20 push ups
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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 09-01-2017, 02:16 PM   #17239
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Re: A Bears Tale

1 September 2017

OTM Snatch work:
0-5: 2 Paused OHS
5-10: 2 Paused Snatch balance
10-15: 2 Snatch Grip deads, 3 HH snatch pulls

High Hang Squat Snatch 7 x 2
47/47/47/51/51/51/55/55/55

1RFT:
Run 800m
30 Cals Row
25 Burpees
20 Clean n Jerk 52k - 6.56
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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 09-03-2017, 01:02 PM   #17240
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Re: A Bears Tale

2 September 2017

Deadlift linear 5 x 3 - 170k

Barbara

5RFT including rest:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest 3 mins - 29.15

Bulletproof shoulders routine 20 mins
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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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