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Old 08-09-2013, 02:54 PM   #111
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

8/9/13 METCON 4:30 PM

For Time:

2k Row
10 Power Cleans 185lbs
20 Box Jumps 30"
30 Pull-Ups
40 Deadlifts 185lbs
50 Burpees
60 Wall Balls 20lbs
100 Double Unders

25:29

Pretty difficult. 2k Row to start is always the star to something that's not going to be a good time. First clean was a failure because I couldn't quite feel anything below the waist. Burpees sucked, Wall Balls too, and Double Unders took the longest actually. Still, good workout.
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Old 08-13-2013, 04:22 AM   #112
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Re: Workout Log for a Garage Gym Monster

8/12/13 Lifting: Chest 11:30 AM

Flat Bench ME:
135lbs x 28
95lbs x 40
95lbs x 37
95lbs x 41

Decline (24") Ring Push-ups ME:
15, 12, 7, 5

METCON 5:30 PM

16min AMRAP
1min 10 Burpees
1min 15 KB Swings 105
1min 10 Power Clean 135
1min 10 Box Jumps 30″

You must do the required reps every minute, as soon as you get done, do as many reps as you can of Rollouts from your feet.

Totals Rollouts=Your Score

48 from feet

This was a gasser. Took pretty much everything out of me. And you can't really ever catch your breath because you have to get right into roll-outs when you're done. I didn't complete one round of the 15 KBS and there was at least 4 different minutes where I couldn't get any rollouts in haha. Pretty brutal.
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Old 08-13-2013, 08:57 AM   #113
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Re: Workout Log for a Garage Gym Monster

8/14/13 Lifting: LEG DAY 11 AM

Back Squats:
135x10
225x8
315x5

5 for 5
275x5, 5 times

Front Squat Burnout:
185x11
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Old 08-13-2013, 01:51 PM   #114
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Re: Workout Log for a Garage Gym Monster

8/13/13 METCON 3:30 PM

For Time:

2 Rounds
800m Run
25 Pull-ups
100 Double Unders
12 Squat Cleans 185lbs

19:20

Squat Cleans killed me. Took me forever. Especially with doing legs today, quads were on fire. Pretty tough little workout. And my friggin shoelaces came untied during the first round on DU's. ****in me off...
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Old 08-14-2013, 10:20 AM   #115
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Re: Workout Log for a Garage Gym Monster

8/14/13 OLY Lifting 11 AM

Power Cleans
135x3
155x3
185x3
205x2
225x2
235x1
247x4 failures. Been a while.

METCON

For Time:

Row, Row, Row your Clean
10-9-8-7-6-5-4-3-2-1
Row (x100m)
Power Cleans 176lbs (80kg)

35:24



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Old 08-15-2013, 02:34 AM   #116
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Re: Workout Log for a Garage Gym Monster

8/14/13 METCON 7 PM

For Time:

21-15-9
Front Squat 155lbs
KB Swings 105lbs
Toes-to-Bar

10:44

Got the swings unbroken, front squats were a bee-otch after my leg day yesterday and that murderous thing today.
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Old 08-16-2013, 05:04 AM   #117
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Re: Workout Log for a Garage Gym Monster

8/15/13 METCON

30min AMRAP
EMOM
Box Jumps 20"
Push-Ups
Pull-Ups
Sit-Ups
Burpees
Squats
Ball Slams 20lbs
Toes-to-Bar
Supermans
REST

Something over 500

Lost count after the first round of pull-ups. I was getting like 20ish of each everytime with more BJ's than like burpees or pull-ups so. Just estimated. Pretty brutal WOD though. And I wasn't really feeling energized yesterday, sleep is not going well. Only getting like 4-5 straight through the night.
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Old 08-19-2013, 04:34 AM   #118
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Re: Workout Log for a Garage Gym Monster

8/16/13 METCON 4:30 PM

For Time:
100 Box Jumps 24"
100 SDLHP 75lbs
100 Toes-to-Bar
50 Pistols (25 Each)

24:38

100 Toes-to-bar was much easier on paper than it was in person.

METCON 7 PM

100 Burpees for Time:

4:46

Legs were STILL dead from the rowing chipper the other day. Not my best time.
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Old 08-19-2013, 04:37 AM   #119
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Re: Workout Log for a Garage Gym Monster

8/17/13 METCON 10:30 AM

Partner Workout
3 Rounds:
15 Weighted Push-Ups 45lbs plate on back
10 KB Swings 105lbs
12 Pull-Ups
5 Squat Cleans 185lbs
1 Rope Climb

9:32

Did this with a gym friend (girl) who did scaled down weight but she's still a beast. Pretty much went unbroken each set all the way through. Great workout.
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Old 08-20-2013, 12:54 PM   #120
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Re: Workout Log for a Garage Gym Monster

8/19/13 METCON 5:30 PM

Warmup:
2km Row for Time:

7:15



THEN:

6 Rounds for Time:
500m Row (keeping under 1:50/split)
12 GHD Sit-ups 14lbs Med Ball on Chest

20:31

I have finally accepted that my shoulder isn't going to get better if I keep "testing" exercises that I can do. So I'm sticking to sole cardio/nothing involving shoulder rotations or anything of the sort. This week is going to suck. Especially when I do what I'm about to do next...
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