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Old 05-27-2014, 05:33 AM   #1001
Joe Camillaci
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Re: JoeCam - "Back on the Bar"

5/24

7.35 Mile Run
57:33/7:50 pace


Being 5/25/14

10min 85% effort:
Run 200m
20 DU
10 air squats

rest 4mins

10min 85% effort:
2 wall walks
2 burpee MU
Row 200m

rest 4mins

10min 85% effort:
AD 20cals
10 walk lunges
10 situps

rest 4mins

10mins 85% effort:
5 chin ups
7 box jump sd 24/20″
9 HR pushups


Notes:
- work on pacing so it is sustainable
- start, maintain, and finish with the same pace
- do not try to go faster at the end

5 rounds 150m
+
5 + 1 wall walk
+
5 + 10 cals
+
10+7 box jumps


Being 5/26/14

A. back squat build to a max
B1. wtd chin up 2-3Χ5; rest 90sec
B2. wtd dip 2-3Χ5; rest 90sec
+
3 sets 80-90% effort
Row 400m
15 burpees
18 box jump on and overs 24/20″
21 KBS 1.5/1pd
24 wall balls 20/14# 10/9′ target
rest 5mins
all sets same pace

Notes:
- go for something if feeling it
- omni grip when mixed grip pull to supinated hand
- goal is to maintain same pace for each set record times for all sets

A. Lunges instead of squats. 185x8x4
B1. 55/70/75/80/85
B2. 55/70/75/80/85
+
5:05
5:25
5:37


5/27

Run 3 miles 23:58
Rhythm squats
50 reps @ 45
35 reps @ 65
25 reps @ 95
Run 3 miles 25:02
+
AMRAP GHDSU 50 reps
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Old 05-28-2014, 04:21 AM   #1002
Joe Camillaci
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Re: JoeCam - "Back on the Bar"

Being from 5/27

A. EMOM – 16 min
odd – HPC x 2 moderate weight waveload
even – 7 T2B
B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout
even – 2-3 MU
C. EMOM – 12 min
odd – 8 PS TnG 75/55#
even – 10 burpees AFAP

A. 165,175,185,195/175,185,195,205
B. 275/3 MU
C. Complete
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Old 05-29-2014, 07:54 AM   #1003
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Re: JoeCam - "Back on the Bar"

4 Mile run 32:32

Then

Being 5/28/14

A. Press build to a max
B. 30 MU for time
+
1 set all out:
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m

Started w/a 4 mile run 32:32

A. 185
B. 5:47
+
4:32
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Old 06-02-2014, 05:58 AM   #1004
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Re: JoeCam - "Back on the Bar"

5/30/14

A. emom HSC x3 @135 x6 min
+
3 sets
20 wb
amrap -2 T2B 20/15/15
rest 2 min
+
4 sets
12 hollow rocks
30 sec hs hold
15 hr push-ups
25 du
rest 2min

6/2/14

A. BS @ 40x1 x3 rest 3min
B. EMOM odd 7 ctb pu even 10 burpees
+
3 sets
row 400
20 wb
20 hrpu
20 su
60 du
rest 5 min

A. 185, 225, 255
B. complete
+
4:40 ea set
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Old 06-03-2014, 06:26 PM   #1005
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Re: JoeCam - "Back on the Bar"

3.3 mile run 24:00

Emom 16 min
Odd hpc x3 @ 165
Even :50 sec AD

emom 14 min
Odd snatch hp x1, hps x2 130
Even 36" BJ x5
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Old 06-04-2014, 07:02 AM   #1006
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Re: JoeCam - "Back on the Bar"

Being 6/4/14

A. Push Press – build to a max
B. For time:
10,9,8,7,6,5,4,3,2,1 kipping HSPU – unbroken each set
+
15,12,9
KBS 2pd/1.5pd
Burpee
rest 4min
x2

A. 235
B. 8:30 Failed on set of 7
+
3:35
3:32

Happy w/ PP. Haven’t lifted for a single in a while. Probably should have pushed harder on the first set of KBS/Burpees. Knowing I was done after 2nd set helped.
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Old 06-05-2014, 06:04 AM   #1007
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Re: JoeCam - "Back on the Bar"

8 mile run

65:06

20 ghd su x4
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Old 06-09-2014, 01:42 PM   #1008
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Re: JoeCam - "Back on the Bar"

6/6

AMRAP 5 Min
BP 5.4.3.2.1 @ 135

5 rounds + 5 reps

6/8

EMOM 16 min
Odd - 3 BS @ 225 + Bands
Even - 10 ghd su

3 sets
8 front rack reverse lunges @155
AMRAP Strict C2B PU 15, 13, 12

3 sets
50 wall ball
rest 3 min
50/50/35,10,5

6/9

A1. RDL @2010; 8Χ4; rest 60 sec
A2. Incline bench press @20X0: 8Χ4; rest 60 sec
B1. Pendlay row @3010; 8Χ4; rest 15 sec btw arms; rest 30 sec
B2. front rack walking lunges 12 steps; 4 sets; rest 60 sec
C1. side bridge 45 sec L; 3 sets; rest 30 sec
C2. side bridge 45 sec R; 3 sets; rest 30 sec
C3. sorensen hold 55 sec; 3 sets; rest 90 sec

A1. 185,205,225,245
A2. 185,195,205,225
B1. 155x4
B2. 115x4
C. Complete
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Old 06-11-2014, 06:02 AM   #1009
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Re: JoeCam - "Back on the Bar"

6/11

A. emom – 20 min
odd – PS TnG x 3 moderate perfect form
even – 40 DU
B. emom – 18 min
odd – KBS 2pd/1.5pd russian 8-12
even – FLR on rings 30sec
C. emom – 16 min
odd – PC TnG x 5 60-65% of 1rm perfect form
even – burpee over the bar 8-10

A. up to 135/complete
B. KBS * 12/Complete
C. 155/complete 10
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Old 06-12-2014, 05:23 AM   #1010
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Re: JoeCam - "Back on the Bar"

10.1 mile run

1:22/8:10 pace
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