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Old 11-06-2011, 05:35 AM   #141
Zach Reed
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Re: Zach's Log

Sat Nov 5- Sun Nov6

Off
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Old 11-07-2011, 05:47 PM   #142
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Re: Zach's Log

Mon Nov 7

A. Back Squat 6x3@70%-240
B. Snatch Pulls 6x3@110%-190

5 hrs later

AMRAP6:
30 KBS 16kg
10 Front squat-140

2 Rds + 7 squats
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Old 11-08-2011, 01:22 PM   #143
Zach Reed
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Re: Zach's Log

Tues Nov 8

Back-to-back Tabatas:

Situps- Score=11 (98 total reps, 5 rep improvement from the last time)

Box Jumps 24"- Score=8 (77 total reps)

Posterior chain was feeling pretty cooked from yesterday. Calves were also sore because I've been practicing a lot with my new Rx rope. Box jump consistency was terrible, definitely need to start practicing these again.
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Old 11-09-2011, 06:10 PM   #144
Zach Reed
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Re: Zach's Log

Wed Nov 9

A. Front Squat 6x3@70%-200
B. Power Clean & Jerk Doubles 5x2
205x2
210x2
215x2
225x2 10# PR
205x2 *had to take it back down for the final set after the pr

4 hrs later

AMRAP20:

5 DL 225#
10 Pullups
20 DU

Result: 12 Rds even

Focused on driving the knees out on my jerks and was able to snag a fresh 2RM pr. Only broke once on my DU's in the conditioning wod, pretty happy with that since I've only had my new rope for a few days and my calves were crazy sore from the box jumps yesterday.
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Old 11-10-2011, 09:09 AM   #145
Zach Reed
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Re: Zach's Log

Thur Nov 10

Rest. Calves are so sore today.
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Old 11-11-2011, 11:07 AM   #146
Zach Reed
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Re: Zach's Log

Fri Nov 11

11/11/2011 Boom, wish made at 11:11 am #winning

10 Rds:

3 Push Press 135#
40m Shuttle Sprint (20m out and back)
rest 1 min

Didn't time the rds but everything was at near max effort. Push press felt strangely awkward for some reason. Groin was also feeling a little tweaky afterwards, that's what I get for not playing "sports" for a while I guess..
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Old 11-12-2011, 04:00 PM   #147
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Re: Zach's Log

Sat Nov 12

A. Back Squat 6x3@73%-250
B. High-hang Snatch 8x2@60%-105

rest 10'

42-30-18:
Walking Lunges
Pushups

=> 4'45"

Low back and legs were feeling a little tired from the last few workouts. Lats and forearms are still really sore from the pullups on Wednesday as well. Lunges were fast but I basically hit failure on the pushups after that first round started the 2nd rd at roughly 2'30" so this time should've been a solid minute faster.
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Old 11-14-2011, 11:31 AM   #148
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Re: Zach's Log

Sun Nov 13

Rest.

Mon Nov 14

A. Front Squat 6x3@73%-210
B. Clean Pull 6x3@70%-175
C. Push Press: 155x5, 165x4, 185x3x3
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Old 11-15-2011, 03:54 PM   #149
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Re: Zach's Log

Tues Nov 15

AMRAP 10:

15 kbs 16 kg
15 hand-release pushups

6 rds + 10 pushups

Unbroken on all the swings but my pushups sucked! Was breaking the pushups into 5-5-5 after the 2nd round because I just couldn't crank them out.
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Old 11-16-2011, 06:13 PM   #150
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Re: Zach's Log

Wed Nov 16

A. Back Squat 6x3@76%-260 90" rests
B. Power Snatch 5x2
95
wu- 115
wu- 125
135
140
145
150
155 2RM PR for PS

Usually I work on technique with power snatches but I felt like getting after it today and was able to get a pr

4 hrs later

5 Rds:

400m Run
10 Deadlifts 185#
30 Situps

18'06"

Took a steady pace through this one, think the only time I stopped moving was once or twice during the situps. Definitely left some people frieked out at the globo by my sweaty endeavors haha Sooo glad to be moving soon so I'll have access to a crossfit gym again!
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