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Old 04-10-2012, 04:39 AM   #351
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Tues 4/10 gillingham deadlift week 7

Rollin
500m row

Power cleans
135x5
135x5
185x3
205x2

Front squats
135x5
225x3
Add belt
275x3
315x2
365x2

Deads no belt
135x5
225x5
315x3
405x2
495x5 singles

Pulldown abs
5x10

Light tire flips
5x5
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Old 04-12-2012, 01:32 PM   #352
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Thursday 4/12 5/3/1 bench week 2

Rotators

Bench Bar 135x10 185x8 225x5 275x3 300x3 315x3 335x7

Floor press with 60lbs chains 135x5 185x5 225x3 275x3 315x3

Seated db press 50 x10 70x10 90x8

Ss Neutral grip pulldowns 4x10 Vbar pushdowns 4x10

Hammer strength shrugs 3x20

Prowler 5x40 yards on mats
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Old 04-14-2012, 03:41 PM   #353
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Sat 4/14 gillingham squat week 7

Rollin

Squat
Bar
135x10
225x5
315x3
405x3
Add belt
475x5,5,5,5,5

Pause squats (3 seconds in the hole)
315x3,3

Farmers walk
200 ea hand x 100', 100'
250x50'
300x50'
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Old 04-16-2012, 03:22 PM   #354
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Mon 4/16 5/3/1 OH week 2

Shoulder dislocates

Oh press w/ axle
110x10
160x5
190x3
200x3
210x10 pr

Axle push jerk
250x2
290x2
310
340 pr

DB inc bench
80x10
100x8
120x6

Done. Skipped pull ups and conditioning. Fried and I'll catch up with it later tonight or tomorrow
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Old 04-18-2012, 12:36 PM   #355
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Wednesday 4/18 gillingham DL week 8

Power cleans
135x5,5
200x3
220x2
240x2

Front squat
135x5
225x3
315x2
365x2

15" rack pull
225x5
315x3
405x2
Add belt
495
585
635
675

Roman chair weighted situps
3x10 w/ 45 on chest

Side bends
2x10-100

Stones 240x5
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Old 04-19-2012, 04:59 PM   #356
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Thursday 4/19 5/3/1 bench week 3

Rotators

Bench
Bar
135x10
185x8
225x5
280x5
315x3
350x6 PR?

Floor press with 60lbs chains
135x10
225x5
275x3
315x2
365

Circus DB
65x10 ea
115x3 ea
135x3 ea
165 r xmiss,1

Pullups
4x5

Ss
Hs 1 arm rows
3x10
Hs shrugs
3x15

Done. Conditioning tonite.
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Old 04-20-2012, 08:38 PM   #357
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Friday 4/20 gillingham squat

Rollin

Oly squat
135x10
225x5
315x3
405x2x8 sets with 60 seconds between sets

Ghr with mini around neck
4x10

Farmers walk
110x100'
200x100'
250x100'
250x50' with a hold at the end
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Old 04-23-2012, 03:43 PM   #358
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

monday 4/23 gillingham dl week 8 & 5/3/1 oh press week 3

Rollin
Band dislocates

Power clean and oh press
135x10,5
180x5
200x3
225x6

Front squat
135x5
225x3
315x2
405 very very easy

Deads
225x5
315x5
405x3
495
Add belt
545x1,1,3 got tired of doing singles

Hill sprints
5x40 yards

Db swings 1 arm
30 x10, 20, 30
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Old 04-24-2012, 03:13 PM   #359
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Tues 4/24 conditioning

40 yards each:
Light tire flip
Prowler+90
X 4 runs

Med ball slams
3x10
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Old 04-25-2012, 11:54 AM   #360
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Wed deload bench

Rotators

Bench w dbl minis
135x10
185x5
200x3x8 sets
225x2
275
315
365

Circus db
65x10 r,l
115x5 r,l
135x3r,2l

Lat pulldown
4x8 - stack+ 25

Ss:
Face pulls 3x10
Panora press downs 3x10

Seated db cleans
3x12
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