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Old 08-04-2010, 03:13 PM   #81
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

28/7/10
5-3-1 Cycle 1, Week 1
Press
5 x 42.5kg
5 x 47.5kg
5+ x 55kg 9 reps

3 rounds for time
30 overhead walking lunges 20kg plate
15 ring dips

8:12
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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, 03:14 PM   #82
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

30/7/10
5-3-1 Cycle 1, Week 1
Deadlift
5 x 117.5kg
5 x 135kg
5+ x 152.5kg 9 reps

Weighted planks
2 x 60 seconds x 20kg

No time to metcon, but instead extra time to recover
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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, 03:17 PM   #83
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

1/8/10
5-3-1 Cycle 1, Week 2
Squat
3 x 100kg
3 x 115kg
3+ x 130kg 8 reps

For time
Helen on Steroids
Run 1200m
63 KB swings 24kg
36 pull ups
Run 800m
42 KB swings 24kg
24 pull ups
Run 400m
21 swings 24kg
12 pull ups

23:15
Running fast without a functioning lower back after squats and lots of swings is pretty close to impossible, I found this out the hard way
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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, 03:19 PM   #84
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

2/8/10
5-3-1 Cycle 1, Week 2
Press
3 x 45kg
3 x 50kg
3+ x 57.5kg 6 reps

3 rounds for time of
15 DB squat clean thruster (2 x 20kg DBs)
15 ring press ups

9:03

This left my glutes and hamstring and adductors in a bad place

3/8/10
Rugby training
Agility runs and sprints with burpees
Hamstrings not really working, this is bad
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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, 03:22 PM   #85
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

4/8/10
5-3-1- Cycle 1, Week 2
Deadlift
3 x 125kg
3 x 145kg
3+ x 162.5kg 6 reps

5 rounds for time of
3 DB snatch, right arm, 30kg
1 round of Cindy (5 pull ups, 10 press ups, 15 squats)
3 DB snatch, left arm, 30kg
1 round of Cindy (5 pull ups, 10 press ups, 15 squats)

12:38

Quality metcon, a keeper for sure

Assistance work
A1 - Face pulls, 3 x 15 @ 2 plates on the stack
A2 - Modified GHR 3 x 8 on lat pulldown seat with swiss ball in front as spotter, seat limits ROM unfortunately
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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 08-05-2010, 02:10 AM   #86
Jordan Wallace
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Location: Cramlington  Northumberland UK
Posts: 436
Re: "Your boyfriend looks like a gorilla"

Some good work going on here fella. Great to see. Il let you know next time im down 3D and we can get our WoD on.

Jordan.
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Evolution Fitness Tyneside
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Old 08-05-2010, 02:55 AM   #87
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

5/8/10
A1 - Weighted pull ups 5 x 5 @ 20kg, rest 10 seconds
A2 - Power cleans 5 x 3 @ 90kg, rest 0 seconds
A3 - Ball slams 5 x 20 @ 10kg, rest 180 seconds

Sale Sharks Rowing
6 rounds for total metres of
30 seconds rowing
30 seconds rest
Total = 993m
Wanted 1000m, came up short
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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, 10:57 AM   #88
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

7/8/10
Holiday to France without access to weights for 10 days so bodyweight creativity time!

Tabata squats
21,22,21,21,20,20,20,19

Really wanted to get a low score of 20, but missed it by a rep in the last round - quite happy with the volume though
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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, 10:59 AM   #89
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

8/8/10
AM
5 sets of
10 burpees
220m hill sprint
Walk back recovery ~2:00
Times
1 = 60 seconds, 2 = 64 secs, 3 = 63 secs, 4 = 67 secs, 5 = 68 secs
Hard work in the sun

PM
Muscle up tekkers work
12 in total, focus on downward transition
Assistance work of 3 x 10 supine ring pull 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, 11:01 AM   #90
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

9/8/10
AM
Weighted planks HIIT
9 x (6 secs on, 9 secs off)
55kg girlfriend lying on my back

Tabata side planks alternating after each 20 second interval

PM

Bodyweight FGB
3 rounds for reps of
1 minute squats
1 minute ring press ups
1 minute rafter pull ups
1 minute walking lunges
1 minute burpees

Round 1 = 150
Round 2 = 145
Round 3 = 125
__________________
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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