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Old 12-08-2011, 05:01 PM   #11
David Russell
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Re: David's log...

45 minutes uphill hike, 10 minutes up and down, and 30 minutes down
@ Henry Coe State park
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Old 12-10-2011, 12:33 AM   #12
David Russell
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Re: David's log...

Fri
Pull up:
75 lb x1
BW x12

Metcon:
8 minute AMRAP
Ring dip x4
135 lb bench press x5
55 lb DB push press x6
push up x7
3 rounds + 2 dips
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Old 12-10-2011, 01:07 PM   #13
David Russell
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Re: David's log...

Sat

Squat
245 lb x1 front
30x 135 lb back
Oops! Too light on the high rep

Metcon
5 rounds
30 sec as far as possible
2 min rest
distance not measured
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Last edited by David Russell; 12-10-2011 at 01:11 PM..
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Old 12-12-2011, 11:19 PM   #14
David Russell
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Re: David's log...

Mon

Deadlift
190x5
225 x14-10-4 1 min rest between sets
Decided to embrace switch grip and work
on my grip goat later (hence the 15 lb PR)

METCON
2 rounds + 10 burpee box jumps
10 reps each
24" burpee box jumps
115lb SDHP
115lb thruster
14:30
I thought I was going to do 5 rounds
until I started, ha!
Burpee box jumps are my new favorite
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Old 12-13-2011, 10:23 PM   #15
David Russell
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Re: David's log...

Tue

Press
125 lb x 6
95 lb x 13-5-6 one min rest

METCON
4 rounds of
65 lb DB swing x 10
65 lb DBs squat clean x 5
Start workout with 800m run,
and end with 400m run
24:30
800m was @ 11MPH
400m was @ 12MPH
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Old 12-15-2011, 06:39 PM   #16
David Russell
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Re: David's log...

Thu

Squat
205 lb front x 5
155lb back x 25

METCON
15 min AMRAP
burpee pull up x 10
anchored sit up x 10
8 rounds
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Old 12-16-2011, 06:15 PM   #17
David Russell
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Re: David's log...

Fri

Pull ups
45 lb x 5
BW x 12-5-5

15 min AMRAP
One arm push up x2 per side
Pistol x2 per side
Tuck planch push up x 2
6" broad jump x8
Single leg double unders x8 per side
4 rounds + up to 6R&3L double unders
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Old 12-17-2011, 11:28 AM   #18
David Russell
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Re: David's log...

Sat

17 min AMRAP
Kipping pull-up x10
55 lb DB swing x15
Double-under x20
5 rounds + up to 5 DB swings
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Old 12-17-2011, 11:43 PM   #19
David Russell
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Re: David's log...

Run 1.75 miles
untimed
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Old 12-19-2011, 04:53 PM   #20
David Russell
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Re: David's log...

Mon

Press
140lb x 3
deadlift
305 lb x 3
press
95 lb x 12-7-6
Deadlift
225 lb x 15-9-4
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