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Old 11-28-2008, 04:49 PM   #21
Matthew Kopp
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Re: MK's progress tracker

'Nate'

As many rounds in 20 min of:

2 muscleups
4 handstand pushups
8 70# KB swings

10 rounds (maybe 11...lost count). Harder then I thought. At around 8 rounds I couldn't complete the last part of the muscleup, so added 6 dips each round. The KB swings are what seemed to take it out of me.

After workout:

3 turkish getups 54# KB
2 with 70 # KB
1 with 100# DB!!!
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Old 11-29-2008, 03:57 PM   #22
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Re: MK's progress tracker

Deadlifts 3-3-3-3-3

warm up with 135 x 10

225/235/245/255/275

185 x 10 (2 sets)

Really need to be in the 300's on these. This is my FIRST try at these, so I am trying to not get too discouraged. Should be warming up with 275 and starting at around 315. Ending around 365. Well, that is my new goal!!

Reverse grip pullup with 100#.
Pullup with 90#
Hammer grip pullup with 90#

Lots of tgu work with 70#.
Worked on 'hanging plank raises'. First time on these. Felt good. Like knees-to-elbows, only straight body. Could get to about 45 degrees.
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Old 12-01-2008, 08:19 AM   #23
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Re: MK's progress tracker

"Tabata something else"

tabata sets (20 sec of work, 10 sec of rest, no rest between different exercises) 16 min total workout.

pull ups 15-10-6-5-6-4-5-5 = 56
push ups 30-26-18-12-11-11-10-10 = 128
sit ups 22-22-18-17-16-17-18-18 = 148
squats 22-21-21-20-20-20-20-19 = 163

Total = 495


This # is elevated b/c I was doing crunches (nowhere to anchor my feet) with legs up in air, elbows to knees.
Pull ups I think are low, I was on the sprinkler system at work and couldn't kip.
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Old 12-03-2008, 07:14 AM   #24
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Re: MK's progress tracker

12/1/08

Shoulder Press
1-1-1-1-1-1-1

115-125-135-145-155-160(f)-160(f)-160(PR)

I knew I could get 160. Really want to get my body weight.
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Old 12-03-2008, 07:17 AM   #25
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Re: MK's progress tracker

As many rounds in 20 min:

10 pullups
10 65# thrusters

11 rounds, plus 10 pullups. Worked out with Norf, had to wait a few times to get to thruster bar.
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Old 12-04-2008, 04:10 PM   #26
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Re: MK's progress tracker

5 rounds for time:

10 walking lunge steps with 50# DB
15 DB swings with 50#

5:20
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Old 12-08-2008, 08:38 AM   #27
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Re: MK's progress tracker

As many rounds in 20 mins of:

15 pullups
15 ring pushups
15 back extensions
15 glute ham situps

5 rounds + pullups + pushups + back extensions.

Back extensions killed me!!! Hamstrings really sore today. TIGHT.
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Old 12-08-2008, 04:22 PM   #28
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Re: MK's progress tracker

Clean and Jerk
1-1-1-1-1-1-1

135-145-155-165-175-185-195-200(f)-200(PR)

Yes!!!! Finally.
I spread my legs to wide receiving the 200#. I'll take it though.

Then:
4 x 5 cleans (135#)
4 x 5 push jerks (135#)
3 x 10 front squat (135#)


3 x 5 (each arm) turkish get ups (75#)-- just up to sitting, some up to knee.
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Old 12-12-2008, 09:57 AM   #29
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Re: MK's progress tracker

"Nasty Girls"

50 squats
7 muscleups
10 hang power cleans (135#)

15:19

Only got 4 mu's on second round. Got 6 on third round. Literally took 6-7 minutes standing around trying to get those last few mu's. Next time... as rx'd. Need real rings. Still using the rec center cable handles.
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Old 12-22-2008, 09:04 AM   #30
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Re: MK's progress tracker

"Cindy" (only did 10 minutes)

As many rounds in 20 min:
5 pullups
10 pushups
15 squats

8 rounds + pulls + pushups

First day back from getting the wisdom teeth out. Nutrition is terrible as I still can't chew very well. Decided at round 5 to only do 10 minutes to slowly work back into things. Good choice.
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