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Old 06-04-2012, 01:22 PM   #21
Morgan Vozobule
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morgan voz's cfcc log

MONDAY, JUNE 4TH, 2012

STRENGTH: Front squat, peak of 1.
180lbs, PR.

METCON: AMRAP in 5 minutes: 10 Rolling Pistols (alternate legs – so 10 reps total) alternated with 10 Burpees.
3RNDS + 1 pistol

got my first handstand push up today! (using an ab mat, so not technically rx'd)
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Old 06-07-2012, 02:57 PM   #22
Morgan Vozobule
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morgan voz's cfcc log

TUESDAY, JUNE 5TH, 2012.

STRENGTH: Single arm dumbbell press, left arm considerably weaker than my right, but 3x30lbs for both.

METCON: For QUALITY (NOT FOR TIME!): 5 Rounds of: 6 full ROM Handstand Push-ups, 6 Diamond Hand Push-ups, 6 Close-Grip Pronated Grip Pull-ups

used negatives off yoga blocks for the hspu, and by the last round was using a light band for the pullups.
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Old 06-07-2012, 02:59 PM   #23
Morgan Vozobule
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morgan voz's cfcc log

WEDNESDAY, JUNE 6TH, 2012

STRENGTH: Romanian Dead Lifts, worked up to a peak of 185lbs, then performed 3 sets of 2.

METCON: 3 Rounds for time of: 20 Deadlifts at %50 of your tested max alternated with 20 Bar Hurdles.

used 110lbs for the deadlift, 3:38
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Old 06-07-2012, 03:02 PM   #24
Morgan Vozobule
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morgan voz's cfcc log

THURSDAY, JUNE 7TH, 2012

STRENGTH: Snatch, work up to a peak set of 2. worked up to 84lbs x2 (PR)

METCON: 5 Rounds for time of: 5 Single Arm Overhead Squat each side (1.5/1), 20 Double Unders

subbed 12k for the overhead squats, finished in 5:11
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Old 06-11-2012, 11:20 AM   #25
Morgan Vozobule
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morgan voz's cfcc log

SATURDAY, JUNE 9TH, 2012

was camping out of town and did a morning WOD of my own:
3 RNDS for time: 15 box jumps, 15 push-ups, 15 air squats. finished in somewhere in between 3:15 and 3:45.
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Old 06-11-2012, 11:22 AM   #26
Morgan Vozobule
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morgan voz's cfcc log

MONDAY, JUNE 11, 2012

STRENGTH: Front squat, starting with set of 5, work to peak x1.
185lbs x1 (PR)

METCON: AMPRAP 3 minutes, 65% of max front squat.
33 squats @ 120lbs.
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Old 06-12-2012, 02:04 PM   #27
Morgan Vozobule
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morgan voz's cfcc log

TUESDAY, JUNE 12TH, 2012.

SKILL: freestanding handstand, still using the wall for a kick up.

METCON: AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups

7RNDS even.
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Old 06-13-2012, 11:21 AM   #28
Morgan Vozobule
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morgan voz's cfcc log

WEDNESDAY, JUNE 13TH, 2012

came in around 11 to work on some goals for the month:
pronated grip & kipping pull-ups:
pronated strict pull-ups, every minute on the minute for 15 minutes. then 15 pull ups any way, kipped 11 twice. (total of 22)

double unders: 167 in 5 minutes, 50 in :56 secs.

STRENGTH: Halted Conventional Deadlifts – 5 x 3
165lbs, 5 sets of 3.

METCON: AMRAP in 10 minutes: 3 Single Leg Deadlifts (1.5/1 in non-working leg side – only 1 KB!) on each leg, 3 Burpees, 6 SLDL, 6 Burpees, 9 SLDL, 9 Burpees, 12 SLDL, 12 Burpees, 15 SLDL, 15 Burpees, and so on and so forth. Your score is how far you get!

15 RNDS + 36 SLDL
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Old 06-14-2012, 11:32 AM   #29
Morgan Vozobule
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morgan voz's cfcc log

THURSDAY, JUNE 14TH, 2012

OLY LIFTING
going to start keeping a more stringent log for oly lifting, as far as reps, and attempts. working on some of the same cues with the snatch: pulling slow from the ground, getting my hips through, and using a higher jump after the pull. worked up to 74lbs, made a short term goal of 95lbs as per Jim.

for the clean i changed my starting position which helped IMMENSELY. played with 105-110lbs for a while.

12PM CLASS
STRENGTH: snatch, peak of 1. worked up to 84lbs (split snatched)

METCON:4 STATIONS, 1 minute at each station. For TOTAL max reps.
Tire Drag (90lbs./45lbs.) 30ft. (every length = 1 rep)
Box Jump (24/20)
Toes to Bar
Rest.

completed rx'd, 115 reps.

Last edited by Morgan Vozobule : 06-14-2012 at 11:36 AM.
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Old 06-18-2012, 02:45 PM   #30
Morgan Vozobule
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morgan voz's cfcc log

SATURDAY, JUNE 16TH 2012

12PM SESSION:

Run 800m
21 Kettlebell swings (2/1.5, American)
21 strict pull-ups
21 Kettlebell swings
21 strict pull-ups
Run 800m

finished in 16:40
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