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Old 08-19-2013, 09:33 AM   #221
Amber Baird
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Location: Philadelphia  PA
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Re: AEB Workout Log

Rest day Friday

Summer Slam at CFG Saturday on a team with Mike Thomas, Mason Hipp, Adrian Aguire, Krista Cortallini, and Cassie
wod 1:
30 m Farmer's Carry & 60 Hang Power Cleans (135/83)
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans
800 m run
30 m Farmer's Carry & 60 Hang Power Cleans
400 m run
30 m Farmer's Carry & 60 Hang Power Cleans

wod 2:
3 minute AMRAP at each station
Prowler Push (90/70/50)
KB Swings (70/55/45)
Barbell Shoulder to Overhead (135/95/65)
Row (calories)

wod 3:
snatch ladder, 1 minute per lift, 15 seconds to rotate

55, 65, 73, 83, 93, 103, 113, 123, 133, 143

1 mini wod of 8 min amram of hill sprints with a 30# sandbag.
This was all super fun, we came in 20th

Day 1 of hybrid programming Sunday (hard after the competition)

hang muscle clean up to a peak of 2:
33
43
53
63
73
78
83--38

Power snatch then snatch up to a peak
63
73
83
93
103
113--51

power clean, double jerk, squat clean up to a peak
103
113
123
133
143--65
148 xf (clean and jerk only)

6 sets of 3 snatch grip romanian deadlifts:
123
143
153
163
163
163--74


Today was the front squat cluster:

squatted up to 175
(105,125,145,165,175)
then 3 clusters: every 20 seconds 1 rep at 90% (165), lasted 4, 4, then 6 sets
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Old 08-22-2013, 06:47 AM   #222
Amber Baird
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Re: AEB Workout Log

oly tuesday:

Day 2 of hybrid programming

Hang muscle snatch – up to a peak of 2.
15
20
25
30
34
38

Snatch from floor, snatch from low hang – up to a peak set.
29
35
40
44
48
51
53
55xf (failed low hang)

Clean – up to a peak of 1
45
50
55
60
65
65
65 (felt super heavy today)

Clean deadlift, clean high pull (2+2) – complete 6 total sets
65
70
75
80
84
84

longer metcon yesterday: 5 rounds, 5 muscle ups (subbed C2B pullups with light and mini band), 10 deadlifts (155), 15 box jumps (24"), 1 minute rest. 19.06.

then did a 20 minute run with Cathryn in the evening
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Old 01-13-2014, 07:43 AM   #223
Amber Baird
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Posts: 225
Re: AEB Workout Log

competitor practice Saturday--125# snatch, 145# C&J
row 1k--3.53.5
10 minute AMRAP of 10 wallballs, 10 T2B--4 rounds 10 wallballs
row 1k 4.03.5

back squatting yesterday, felt very heavy so just did several sets of 165x3
then

3 rounds
75 DU
50 air squats
25 cal row

20.00

today: front squat to a peak of 1 (195#) (last week was 175x3)

3 rounds:
25 1.5 pood RKB
25 burpees

11.11
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