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Old 06-28-2010, 03:38 AM   #61
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

28/6/10
AM
Push press
3-3-3-3-3 asceding
3 x 72.5kg
3 x 75kg
3 x 77.5kg
3 x 80kg
3 x 82.5kg PB 3RM

Overhead squat
5-5-5-5-5 ascending and 1 x 15
5 x 72.5kg
5 x 75kg
5 x 77.5kg
5 x 80kg
5 x 82.5kg

15 x 52.5kg
__________________
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 07-01-2010, 11:16 AM   #62
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

28/6/10
PM
60 minutes lethargic rugby training
and
2 x
20 KB swings 32kg
Run 10 x 26m shuttles
Rest 4:30
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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 07-01-2010, 11:18 AM   #63
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

29/6/10
Deadlift
3-3-3-3-3 and 1 x 15
3 x 162.5kg
3 x 172.5kg
3 x 177.5kg
3 x 182.5kg = 3RM
Binned the last set of 3 due to time and not feeling like I could get a new PB without it being beyond ugly

1 x 15 @ 140kg PB
Tough going but more in the tank I reckon

For time
5-4-3-2-1 Muscle ups
10-8-6-4-2 60kg power cleans
Run 200m after each couplet
12:02
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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 07-01-2010, 11:21 AM   #64
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

30/6/10
AM
Five rounds for time of
40 lateral jumps over 2 steps
30 box jumps 24"
20 DB swings 25kg

18:56

Slow and miserable. High rep box jumps are my nemesis and my lower back wasn't 100% for the swings

PM
With 5 cones, at 0m, 25m, 50m, 75m and 100m
5 rounds for speed of
Sprint 25m, jog/walk 75m,
Sprint 50m, jog/walk 50m
Sprint 75m, jog/walk 25m
Sprint 100m
Rest 1:45
Except set 5, where jog/walk was jog to the next cone after sprinting before being allowed to walk

Brutal on the lungs and hamstrings
__________________
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 08-04-2010, 02:39 PM   #65
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

2/7/10
Power snatch
4 x 3 x 65kg

Grace
For time
30 ground to overhead, 60kg
3:08 PB
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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 08-04-2010, 02:40 PM   #66
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

3/7/10
Hang power clean
5 x 3 x 90kg

Front squat
3 x 90kg
3 x 100kg
3 x 110kg
3 x 120kg PB
3 x 130kg buried into the floor on rep 1

Medley metcon of:
Sandbag carries
Sledgehammer strikes
Single arm tyre flips
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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 08-04-2010, 02:43 PM   #67
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

4/7/10

For time
1 - Run 1.1km with 35kg backpack
2 - 10-9-8-7-6-5-4-3-2-1 left arm KB snatch 24kg, run 40m after each set
3 - Run 1.1km

20:39
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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 08-04-2010, 02:44 PM   #68
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

5/7/10
No handed back squat
5-5-5-5-5
120kg
122.5kg
125kg
127.5kg
130kg

AMRAP in 8 minutes
3 dumbbell push jerk, left arm only 25kg
5 left arm tyre flip and jump through

8 rounds + 3 jerks and 2 flips
__________________
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 08-04-2010, 02:46 PM   #69
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

6/7/10
AM
Four rounds for time, in a 10kg vest:
Run 400m
50 squats

15:32

PM
10 rounds of
In 60 seconds run 80m, rest remainder
In 60 seconds run 160m, rest remainder
__________________
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 08-04-2010, 02:47 PM   #70
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

9/7/10
Cycle recovery for 20 minutes

Swim 100m fast

Lunchtime, run 1 lap of the school X-country course, with the last big hill as a big sprint
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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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