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Old 08-18-2010, 11:02 AM   #91
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

10/8/10
50 lengths of the swimming pool (~20m)
Alternating between breaststroke and front crawl
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:04 AM   #92
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

11/8/10
12 rounds of (6 rounds out, 6 rounds back)
Run 60 seconds
Walk 60 seconds

Arrive back after 22:38 instead of of 24:00 - must've been downhill on the way back (which it was)
Then straight into the pool for
12 rounds of
Swim ~40m
Get out of the pool
5 press ups
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:06 AM   #93
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

12/8/10
Part A
AMRAP in 10 minutes of Scaled Up Cindy
5 deadhang rafter pull ups
10 ring press ups
15 jumping squats

Rest 5 minutes

Part B
AFAP same number of rounds completed in Part A of Cindy
5 ring pull ups
10 press ups
15 squats

A = 9 rounds
B = 8:09
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:10 AM   #94
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

15/8/10
60 seconds on, 30 seconds off
5 rounds for reps of
1 burpee, run 10m
2 burpees, run 10m,
3 burpees, run 10m......

1 = 5 rounds + 3 burpees
2 = 5 rounds + 3 burpees
3 = 5 rounds + 2 burpees
4 = 5 rounds + 1 burpee
5 = 5 rounds + 2 burpees

Death by 20m
In minute 1 run 20m, in minute 2 run 2 x 20m shuttles, in minute 3 run 3 x 20m shuttles.........
10 rounds + 6 lengths

For time
21 ring pull ups, 21 sit ups, walking lunge 30m
18 ring pull ups, 18 sit ups, walking lunge 30m
15 ring pull ups, 15 sit ups, walking lunge 30m
12 ring pull ups, 12 sit ups, walking lunge 30m
9 ring pull ups, 9 sit ups, walking lunge 30m
6 ring pull ups, 6 sit ups, walking lunge 30m

11:18
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:11 AM   #95
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

16/8/10
2 hours canoeing along the very picturesque River Dronne
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:12 AM   #96
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

17/8/10
10 rounds for time of
2 muscle ups
10m walking lunge
10m bear crawl
2 pistols left leg
2 pistols right leg
10m bear crawl
10m walking lunge

16:26

5 x 90m hill sprints with walk back recovery
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-18-2010, 11:16 AM   #97
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

18/8/10
Time to reset back to the very start of the 5-3-1 program that I started before I went to France - time to break some PBs

5-3-1, Cycle 1, Week 1
Back squat
95kg x 5
107.5kg x 5
122.5kg x >5 12 Up from 10 before I went to France

3 rounds of
10 x ground to overhead 42.5kg (muscle/power snatch every rep)
Row 250m

5:57
Unfortunately the gap between the rower and the bar added about 15 seconds to each round

Assistance work
Kroc rows
1 x AMAP with each arm, 30kg
Left arm = 22 reps
Right arm = 22 reps
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-24-2010, 07:21 AM   #98
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

19/8/10
5-3-1, C1, W1
Press
37.5kg x 5
50kg x 5
52.5kg x >5 10 reps

Wrong weights all over the place, and that'll teach me to forget my book in the gym.

For time
100 x 42.5kg thruster (from the floor)
11:09
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-24-2010, 07:24 AM   #99
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

20/8/10
5-3-1, C1 W1
Deadlift
117.5kg x 5
135kg x 5
152.5kg x >5 10 reps

Partner WOD
5 rounds for time of
A
5 x power snatch 40kg
4 x 35 feet overhead carry 40kg, put down at each turn
B
30 double unders

9:15

Assistance work
GHR
3 x 8
Hands by chest
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-24-2010, 07:26 AM   #100
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

22/8/10
Mow the garden for about 2 hours or more

10 sets of 5 deadhang pull ups, about 2 minutes rest after each set, variety of all types of overhand grip
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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