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Old 12-13-2013, 11:50 AM   #471
Shane Steinert-Threlkeld
Member Shane Steinert-Threlkeld is offline
 
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Join Date: Jun 2008
Location: Palo Alto  CA
Posts: 595
Re: Shane's Ultimate Frisbee / Workout Log

Dec 9:
4x: 6x30m sprints, 10s rest
2x4x5 monster walk


Dec 10:
Glute ham raise: 3x6
One-arm db row: 10 @ 24, 28, 28 kg
Close-grip bench: up to 3x6 @ 70kg
4 rds: 10 kb swing 16kg, 5 pull-up, 10 pushup


Dec 13:
Bench: up to 6 @ 70kg, 5 @ 75kg, 3 @ 80kg
One-arm db row: 4x8 @ 26kg
Squats: up to 3 @ 70kg, 75kg, 80kg
Glute ham raise: 3x8
RKC plank: 3x1min
Bear Complex: 30kg, 35kg, 40kg
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M / 23 / 5'10" / 170# / Deadlift 375#, Squat 300#, Bench 180# (5RM), Press 125# : my log (wfs)
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Old 12-21-2013, 12:18 PM   #472
Shane Steinert-Threlkeld
Member Shane Steinert-Threlkeld is offline
 
Profile:
Join Date: Jun 2008
Location: Palo Alto  CA
Posts: 595
Re: Shane's Ultimate Frisbee / Workout Log

Dec 16:
5x4 monster walk
6x: 50m sprint
5x4 monster walk
6x: 4-step, plant, 25m sprint
5x5 zombie walk
10x: falling start (6m)


Dec 17:
RDL: up to 3x6 @ 70kg
Bench: up to 5 @ 70kg, 2x2 @ 80kg
Pull-ups: 3x8
Glute ham raise: 3x8
RKC plank: 3x1min
20-15-10-5: 16kg kb swing, pushup, lunge jump


Dec 21:
Bulgarian split squat w/ extra ROM: 3x5 @ 48kg
Supported 1-leg RDL: 4x(6 left/8 right) @ 14kg
Bench: up to 5 @ 70kg, 3,2 @ 80kg
Dead-stop 1-arm db row: 4x(8 left/6 right) @ 26kg
RKC plank: 3x1min
3xBear Complex: 30, 40, 40kg
__________________
M / 23 / 5'10" / 170# / Deadlift 375#, Squat 300#, Bench 180# (5RM), Press 125# : my log (wfs)
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