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Old 09-19-2006, 11:05 AM   #11
Garrett Smith
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Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
Compass lunges, all directions, all 5 foot positions, 1 round

R-Phase complete 3 reps

Rebounding 5 minutes

KB bent press 53# x 3 reps
KBs see-saw press 53# x 3 reps
Ring push-ups 3 reps
Rotating push-ups (push-up to side plank) 3 reps
Screw-up push-ups 3 reps
Hindu push-ups 3 reps
Handstand hold 30"
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Old 09-20-2006, 07:39 AM   #12
Garrett Smith
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Addendum:
Forgot to add 3 ring dips to yesterday's workout

Z-Health:
I-Phase Short Focused Session (SFS) Foot, Ankle, Knee 3 reps

Pron-to-sup ring pull-ups 3 reps
Sup-to-pron ring pull-ups 3 reps
Single arm ring hang 30"
KBs high pulls 53# x 3
KBs cleans 53# x 3
Body rows sup 3 reps, pron 3 reps
Ab wheel standing roll-outs to wall 3 reps

1 round FlowFit yoga

(Message edited by guerilastrength on September 20, 2006)
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Old 09-21-2006, 07:42 AM   #13
Garrett Smith
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Z-Health:
SFS Hips and Pelvis 3 reps

1 ring muscle-up (Level II, done)
25 KB bottoms-up thrusters 35# x 25, substitute for wall-ball (Level I, done)
DBs Saxon side bends 10# x 3
KB high-hand windmills 35# x 3
KB sit-up to squat Turkish Get-up (TGU) 35# x 3

5' rebounding

(Message edited by guerilastrength on September 21, 2006)
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Old 09-23-2006, 08:22 PM   #14
Garrett Smith
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Location: Tucson  AZ
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Friday's workout:
Z-Health I-Phase Foot/Ankle through Hips/Pelvis 3 reps

Today's workout:
At Udall Park
3 HSPUs, nose to grass
3 pullups
3 dips
Ran hard 1/3 mile
30" handstand
Jungle gym, 1 trip, forward and backward
Parallel bars, hand walking, forward and backward

Need to finish I-Phase tomorrow and the other 2 day's worth of joint mobility--wish I wasn't making a trip to Phoenix for family stuff...
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Old 09-26-2006, 05:10 PM   #15
Garrett Smith
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Sunday:
Rest

Monday:
Finished I-Phase left over from Friday.

Today:
Complete R-Phase plus I-Phase, combined together, 3 reps (catching up Monday's workout with today)
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Old 09-27-2006, 07:21 AM   #16
Garrett Smith
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R-Phase + I-Phase Spine, 3 reps

L-sit 30" (Level II, done)
BB Military Press 87# x 5 (Level II, done)
MB cleans 10# x 10 (Level I, done)--all I have is a 10# ball, so I worked with that, not that 20 or 30# would have been any issue either, as I have cleaned 155# in the past.
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