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Old 12-19-2006, 11:47 AM   #21
Kris Freeman
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Mo/Tu.
Mod CFWU-x10
OH Squats
HF Stretch
Arm Circles
Cosack Stretches

Strength/Cond.
DL 135x5x5
SP 45x5x3
Weighted Pull-up 25x123,123,12,1
TGU 35x3x2

Tu 12/19/06
Met with Dave Randolph RKC

Did Swings, double swings, cleans, double cleans, snatches, front squats, mp's, windmills, TGU's, Pistols w/ 12kg
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Old 12-20-2006, 10:01 AM   #22
Kris Freeman
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Wed. 12/20/06

Joint mobility wu
Pull-up Ladder BW 1,2,3,4,5/1,2,3,4/1,2,3/1,2,3
KB Press Ladder 35 1,2,3,4x3
KB Front Squat 35 5x5
Heavy Swings 53 5x10
TGU singles
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Old 12-20-2006, 11:11 AM   #23
Martin Schap
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Kris
You do some good workouts. Can I make one comment/encouragement? I know you can DL more than you're doing. If you have a reason to not be going heavy then pardon me for speaking out of turn, but if not then I encourage you to try going heavier. Happy training.
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Old 12-22-2006, 01:25 PM   #24
Kris Freeman
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Thanks. The reason I'm going light on DL is because I broke every bone in my leg and arm 6 months ago. I started going to the gym again in late Oct. I'm easing back in to DL and Squats. Ironically my form is better now, because it has to be. I do more unilateral leg movements like box pistols and 1 leg DL to equal the strength on my right leg.
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Old 12-22-2006, 01:29 PM   #25
Kris Freeman
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Fr. ETK Day1 Wk1
Warmup-3 Rounds
Wall Squats x10
Halos x10
Elbow Circles x10

Swings x20
1 min. Jumping Jacks
Swings x20
1 min. Mountain Climbers
Swings x20
1 min. Burpees
Swings x20
1 min. Shuffle Splits
Time: 12 min.
Rounds: 1 + first couplet/20 Swings
all work done with 16kg
This was a wake up call about my level of conditioning!
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Old 12-24-2006, 07:49 AM   #26
Kris Freeman
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Sa/Su. Rest Day! Looks like I'm starting ETK on X-Mas Day!
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Old 06-15-2007, 05:41 PM   #27
Kris Freeman
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5/23/07
Pullup-1 min., 2 pull-up-2min., etc.
1,2,3,4,5,6,7,8,9,10= 55
Time: 10 min.

5/24/07
Nacy: 5 rounds of
400m Run (3 min. elyptical)
OHS 45#x15 Time: 24:30

5/25/07
4 Rounds of:
5 MU's (from seated)
35 Squats Time: 7:27

5/26/07
Rest

5/27/07
Rest

5/28/07
300 Workout:
25 Pull-up 25
25 DL 135#
50 Box Jumps
50 Floor Wipers
50 KB C&P 36# KB
25 Pull-up 15/10
Time: 29:50

5/29/07
DL 7x1 WU 135x2x3
185,185,185,205,205,205,205

5/30/07
Lynne: 5 Rounds max reps of
BW Bench Press: 135x11,8,5,5,4
Pull-ups: 15,12,8,6,8

5/31/07
Rest Day

6/1/07
As many rounds in 20 min.:
25# Weighted Pull-ups, 5 reps 5,5,5,5,5,5,5
Bodyweight OHS (45#/PVC)6,5,10,10,10,10,12

6/2/07
Tabata Int.
Push-up 20,20,15,12,12,10,10,10
Squat 20,20,18,16,15,15,12,10
Situp 18,18,15,15,12,12,10,10
Pull-up 12,10,8,6,5,5,5,5

6/3/07
Rest

6/4/07
Rest

6/5/07
3 Rounds of:
15 Ring Dips 10(5),7(8),5(10)
25 Walking Lunges
300m Run Time: 15:27

6/6/07
Rest Day

6/7/07
Rest Day

6/8/07
Cindy:
5 Pull-up
10 Pushup
15 Squats Total: 16 Rounds!

6/9/07
5 Rounds for time of:19:36
Row 400m
65 (45#) Thrusters x 30

6/10/07
Diane: 21,15,9 reps of
135# DL
HSPU's feet on 18" Box
Time: 8:51

6/11/07
Run 5k (Elyptical 20 min. hard)

6/12/07
BS 7x3 135,135,135,135,155,155,155

6/13/07
Rest Day

6/14/07
Elizabeth: 12:22
21,15,9 Reps of:
65# Hang Squat Clean- unbroken
Ring Dips- 15,6/7,4,4/5,4

6/15/07
As many rounds in 20 min. of:
15 ft Rope Climb,1 ascent
20 Air Squats
15 KB Swings
Total: 10 Rounds, nice rope burn! Ouch!

6/16/07 Climb

6/17/07 Climb


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Old 06-18-2007, 08:26 PM   #28
Kris Freeman
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6/18/07
Rest Day: Need the recovery!
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Old 06-19-2007, 04:23 PM   #29
Kris Freeman
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6/19/07
Wu-
Hip stretch
Samson Stretch
Shoulder Dislocates
OHS PVCx2x10

OHS 7x3: 45,45,55,55,55,55,55 (increase weight)
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Old 06-20-2007, 09:23 AM   #30
Kris Freeman
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6/20/07

WU- Hip Stretch, samson stretch, shoulder rotations, Shoulder dis., OHS 2x10, Burgener WU.

95# x 21,15,9 reps of
Deadlifts 21,15
Hang Power Clean 11/10,10/5
FS 15/6,15
Push Press 21 PVC,5/5/5
Incomplete: 20:03
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