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Old 11-12-2008, 06:18 AM   #11
Matthew Kopp
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Re: MK's progress tracker

"Fight Gone Bad"

20# Wall Ball to 10' target (subbed 35# plate thrusters)
Sumo Dead Lift High Pulls - 75#
Box Jump - 20"
Push Press - 75# (brain farted and did shoulder press instead)
Row (subbed 53# KB swings)

Do each station for 1 minute with NO break between stations, after all five stations are complete take 1 minute break. 3 rounds. (total 17 minutes)

Counted up for points.

35 - 23 - 23 = 81
20 - 15 - 12 = 47
13 - 11 - 12 = 36
21 - 14 - 15 = 50 (realized I did shoulder press, not push press! )
15 - 13 - 16 = 44
TOTAL = 258

Not bad for first go. A real lung crusher.
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Old 11-21-2008, 09:33 AM   #12
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Re: MK's progress tracker

11/18/08

'Jason'

100 squat
5 muscle ups
75 squat
10 mu
50 squat
15 mu
25 squat
20 mu

Started well with some make-shift 'rings' at the Rec Center. Then staff came in and told me I couldn't hang from the rafters.

Got my first set of 5 muscle ups, second set I got to 4 before failed. For the rest of the muscle ups I subsituted pullups and dips. (not the right equation)

Total time was 18:24 (this includes talking to two different staff members.)
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Old 11-21-2008, 09:37 AM   #13
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Re: MK's progress tracker

11/20/08

Push Jerk 1-1-1-1-1-1-1

135-155-165-175-185-195-205(f)-205(fail - so close)

Need to get under the bar better. More explosion with legs on first 'bump'.

Really disappointed with this. Thought for sure I should be around the 215 range for first go.
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Old 11-21-2008, 09:40 AM   #14
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Re: MK's progress tracker

11/19/08

One hundred pullups and one hundred dips for time

10 sets of 10 (rotating)

13:48
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Old 11-22-2008, 09:48 AM   #15
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Re: MK's progress tracker

"Death by Barbell" - a NavySeals CF workout.

5 rounds for time:
15 deadlift 135#
12 hang power clean 135#
9 front squat 135#
6 push jerk 135#

30:30

The cleans were the hardest. My grip started to fail. Hard workout. Very sore today!!
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Last edited by Matthew Kopp : 11-22-2008 at 09:52 AM.
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Old 11-22-2008, 01:28 PM   #16
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Re: MK's progress tracker

Clean and Jerk
1-1-1-1-1-1-1

135-155-165-175-185-190-195(fail x2)

Could have jerked it, but couldn't do the clean at 195. I really feel like I should be able to do more weight on these. I cleaned 195 last time and failed on 205. DISAPPOINTING.


Back squats
5-5-5-5-5

185-225-245-275-305

Next time I should start at 225/245 and move up from there. 325 should be my last weight next time. I think I could have done it today.
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Old 11-23-2008, 07:55 PM   #17
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Re: MK's progress tracker

3 rounds for time

21 knees to elbows
21 55# KB swings
21 pushups
45 towel 'climbing' pullups
21 20" box jump
21 back extensions
150 foot walking lunge

32:32

Seems like the 45 towel 'climbing' pullups are harder then a 3x15' rope climb.
KB swings gassed me. Towel climb was hard. Great workout. Really pumped my forearms.
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Old 11-25-2008, 06:16 PM   #18
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Re: MK's progress tracker

"Lynne"

5 rounds
Body wieght bench press (used 185#)
Max rep pull ups

17-14-10-10-7= 58
21-18-16-14-12= 81

Total = 139 (PR) last attempt total was 121. SWEET!!!
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Old 11-26-2008, 07:19 PM   #19
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Re: MK's progress tracker

Did a workout with Ben today.

As many rounds in 20 mins of:

5 pullups (first 8 rounds with 35# weight)
10 inverted pushups
15 squats

13 rounds

I would like to do this in the future with weighted pullups, handstand pushups and overhead squats with unweighted bar.
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Old 11-28-2008, 04:40 PM   #20
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Re: MK's progress tracker

'Angie' on Thanksgiving day

100 pullups (7:41)
100 pushups (11:something)
100 situps
100 squats

17:31

Pull ups 1:23 faster then last time.
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