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Old 07-09-2010, 04:42 AM   #1
Eric C Gordon
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Flash workout

9 July 10

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps--225lbs
8 Muscle-ups--4xPullupsand push-ups
155 pound Squat clean, 9 reps--135

2 Rds
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Old 07-11-2010, 03:53 AM   #2
Eric C Gordon
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Re: Flash workout

11 July 10

Five rounds for time of:
135 pound Thruster, 15 reps--95lbs
Run 400 meters

19:24
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Old 10-05-2011, 07:36 AM   #3
Eric C Gordon
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Re: Flash workout

4 Oct 11

Muscle snatch 1-1-1-1-1 reps 95lbs
Power snatch 3-3-3-3-3 reps 95lbs
Snatch 5-5-5-5-5 reps 105lbs
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Old 10-06-2011, 06:19 AM   #4
Eric C Gordon
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Re: Flash workout

6 Oct 11

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

19:05
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Old 10-09-2011, 03:08 PM   #5
Eric C Gordon
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Re: Flash workout

9 Oct 11

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12rds
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Old 10-10-2011, 02:23 PM   #6
Eric C Gordon
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Re: Flash workout

10 Oct 11

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

5:36
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Old 10-12-2011, 04:09 PM   #7
Eric C Gordon
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Re: Flash workout

12 Oct 11

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

6 Rds
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Old 10-12-2011, 04:10 PM   #8
Eric C Gordon
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Re: Flash workout

11 Oct 11

Front squat 2-2-2-2-2-2-2-2-2-2 reps

135-145-155-165-175-185-195-205-215(f)-215
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Old 10-14-2011, 01:57 PM   #9
Eric C Gordon
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Re: Flash workout

14 Oct 11

Deadlift 1-1-1-1-1-1-1 reps

225-245-265-285-305-315-320
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Old 10-18-2011, 04:49 PM   #10
Eric C Gordon
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Re: Flash workout

18 Oct 11

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

subbed 2xPull-ups and Dips for 1xMuscle-Up

40:28
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