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Old 11-16-2012, 06:27 AM   #511
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

16 November 2012

2km row 7 min 54
2km run 10 min 00
5x30 sec plank, 30 sec rest
2km run 10 min 00
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Old 11-18-2012, 02:55 PM   #512
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

19 November 2012

Front squat to box (145kg PB)
3x60kg
3x90
2x105
135
145
155 F
155 F

5x6x24kg back extension
5x6 strict toes to bar
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Old 11-19-2012, 03:21 PM   #513
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

20 November 2012

14 min AMRAP
200m run
12x9kg wall ball
8 pull ups
4 toes to bar

5 rounds 1 toes to bar

500m row
1.34.9
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Old 11-20-2012, 04:36 AM   #514
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

20 November 2012

500m row (Best 1.29.8 on 8 damper)

1.26.7 on 7 damper (PB)

Mobility

Last edited by Mitchell Brown; 11-20-2012 at 04:42 AM..
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Old 11-21-2012, 02:29 AM   #515
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

21 November 2012

Clean and jerk
2x85kg
2x85
2x92.5
2x92.5
2x97.5
2x97.5
2x85

1 and 1/4 front squat
5x100kg
5x105kg
5x105kg
5x105kg
5x110kg

Behind head snatch grip push press to heaving snatch press to over head squat
5x1x70kg

Clean pull
7x140kg
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Old 11-22-2012, 03:31 PM   #516
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

23 November 2012

Snatch
2x67.5 kg
2x67.5
2x72.5
2x72.5
2x77.5
2x77.5

Overhead squat 3sec pause
3x60kg
3x65kg
3x70kg
3x72.5kg

2 stop Clean, front squat, split jerk
80kg
90
95
100
100 F

Snatch pull to knee
3x3x80kg


EMOM 2 muscle ups for 6 minutes

15 min AMRAP

10 box jumps
10x50kg push press
10 burpees

4.5 rounds in 9.5 mins. Then I bailed. Can't do a metcon straight after o-lift
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Old 11-25-2012, 03:40 PM   #517
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

24 November 2012

8 minute AMRAP: 1,2,3,…
Squat Clean Thruster (70/45kg)
Burpee Bar Jumps

7 rounds

26 November 2012

AM

10 min AMRAP
15x40kg overhead squat
10 bar facing burpees
5 ctb pull ups

5 rounds

Max toes to bar: 15
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Old 11-26-2012, 11:16 PM   #518
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

26 November 2012

Speed deadlifts
140kg every min for 10 mins

3x6x24kg GHD sit ups to parallel
3x6x60kg good mornings
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Old 11-27-2012, 06:42 PM   #519
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

27 November 2012

12 min AMRAP
Ascending ladder of
1 ring dip
1 burpee box jump
1 wall ball

9 rounds 4 wall balls

100x9kg partner ab twists with med ball
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Old 11-28-2012, 01:22 AM   #520
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 November 2012

Clean and jerk
2x92.5kg
2x92.5
2x97.5
2x97.5
2x102.5
2x102.5
2x92.5

One and a quarter front squats
2x110kg
2x110
2x110
2x115
2x120

Snatch grip push jerk/heaving snatch balance/overhead squat
60kg
70kg
75
80
85

Clean pulls
2x120
2x140
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