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Old 05-11-2008, 11:14 AM   #31
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

10th May
another 7s tournament
played all over the 6 14 minute games except for 2 7 minute halves when i got to rest
awesome fun, very hard
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-11-2008, 11:14 AM   #32
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

11th May
45 minutes cycling
10 minutes hand bike
5 minutes cycling
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-15-2008, 08:11 AM   #33
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

13th May
RDL
5 x 5
105kg (no more plates at school to train with!)

Shoulder press
5 x 5
55kg
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-15-2008, 08:13 AM   #34
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

14th May
Bench press
5 x 5
85kg

L pull ups
3 x 5

Power cleans
5 x 5
60kg

KtE
2 x 10
Skin the cat
1 x 5
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-16-2008, 05:40 AM   #35
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

15th May
Deadlift
1-1-1-1-1-1-1
160kg
170kg
170kg F
160kg
162.5kg
165kg
167.5kg
170kg

10 rounds of Cindy
11.00 PR

Buddy Pyramid, up and down, Hanging Leg Raise
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

50 Sit Ups

60m Broad Jumps
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-20-2008, 07:22 AM   #36
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

17th May
7s tournament
5 games
hungover in the rain = no fun
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-20-2008, 07:23 AM   #37
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

19th May
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

24.46 PB by about 3 minutes
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-21-2008, 12:25 AM   #38
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

20th May
Squat Jumps 50kg (4 x 6) supersetted with
Box Jumps 24" (4 x 4)

Pistols supersetted (3 x 3) with
Single leg box jumps (3 x 3)
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-25-2008, 03:55 AM   #39
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

22nd May
Aleknas 3 x 12 (5kg feet, 10kg hands)
BB rotations 3 x 12 (40kg, turn both ways = 1)
Hanging leg raises 3 x 5 SUPERSETTED
Tuck jumps 3 x 5

Good mornings 4 x 6 60kg

BW hamstring curl 3 x 3 (feet tucked under a weight stack, as slow as possible down, as much leg drive as possible up)

Back squat 3 x 5
100kg
105kg
120kg
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 05-25-2008, 03:58 AM   #40
Michael Holmes
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Re: Mike's Training Log (continued from CF Manchester)

23rd May
16kg KB
5 rounds of

10 KB swing right hand
5 push ups on the horns
5 TGUs right hand
10 KB swing left hand
5 push ups on the horns
5 TGUs left hand

then 50 2 handed swings

21.39
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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