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Post by Kevin on Jul 26, 2014 11:45:14 GMT
7/26/14 Sat
Ran Lake - 5K best time yet 26:56
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Post by Kevin on Jul 28, 2014 12:29:57 GMT
7/27/14 Sun
Weights week 29 Day 3
Push Press 5/3/1
Push Press 5x5 120x5,5,5,5,5
HSPU 5xfail 5,6,5,5,6
Split Jerks 5/3/1 same as PP
Ring Dips 5x5 BW+20x5,5,5,5,5
Weights Week 29 Day 4
Deads 5/3/1 Deload 95x5, 125x5, 135x5
Power Shrug 3x3 195x3, 3, 3 (+5)
Power Cleans Deload
Pullups strict 5x5 BW+15x5,5,5,5,5
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Post by Kevin on Jul 28, 2014 12:34:09 GMT
7/28/14 Mon
EMOM Ladder 2 Shoulder - OH 4 OTBar Burpee 4 rounds
------------------ For time: 50 wall balls (20) 25 T2B 40 Box Jump 30 Kbell swings (53) 15 GHD Sit ups Run 400M
14:00 RX
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Post by Kevin on Jul 29, 2014 14:03:17 GMT
7/29/14 Tues
Weights Week 29 Day 1
Flat Bench 5/3/1 140x5, 160x5, 185x2r1r1r1
Bench w/ chains 115+chains x5,5,5,5,4r1
Dips BW+35x5,5,4r1
Under grip chins BW+15x5,5,5,5
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Post by Kevin on Jul 30, 2014 13:25:19 GMT
7/30/14 Wed
Dynamax Skeeball
OH Squats - max weight Manged 3 at 95 and 1 at 100
WOD
5,4,3,2,1,2,3,4,5 450lb tire flip 100lb keg carry
9:22 Rx
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Post by Kevin on Aug 5, 2014 11:32:14 GMT
8/1/14 Fri
Spartan up 3.0
10 Burpee pullups Run 400 m Rope Climb Run 400m Rope Climb O/U Wall Run 400 m Rope Climb O/U Wall 30 Burpees 40 Box Jumps 50 Squats 60 KB swings 70 BFSU
30:58 RX
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Post by Kevin on Aug 5, 2014 11:40:14 GMT
8/2/14 Sat
10 min AMRAP 15 SDLHP (95/65) 10 Ring Dips
158 RX
3 min off
5 Rounds: 7 Pull ups 14 Burpees 21 Squats
15:43 Rx
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Post by Kevin on Aug 5, 2014 11:42:38 GMT
8/4/14 - Mon
Spartan Up 4.0
10-9-8-7-6-5-4-3-2-1
OH BB Lunges (95/65) - 75 OTB Burpees Power Cleans
* 1 rope climb and O/U wall each round
34:32
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Post by Kevin on Aug 5, 2014 11:45:32 GMT
8/5/14 - Tues
10 1-minute rounds of: 3 Deadlift (275/195) - 205 6 Pull Ups Max reps Burpees
Rest 2 minutes between rounds.
Result: 103 Burpees
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Post by Kevin on Aug 6, 2014 11:41:46 GMT
8/6/14 Wed
Fran Meets Elizabeth
21-15-9 Thrusters (95/65) - 75 Pull-ups
9-15-21 Cleans (135/95) - 100 Ring dips
18:23
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Post by Kevin on Aug 12, 2014 12:34:28 GMT
8/7/14 Thurs - Rest 8/8/14 Fri - Rest 8/9/14 - Spartan 8/10/14 - Recover
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Post by Kevin on Aug 12, 2014 12:36:40 GMT
8/11/14 Mon
OH Snatch Skill
15-10-5 Power Snatch (115/75) - 75 5-10-15 HSPU
6:32 - went too light
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Post by Kevin on Aug 12, 2014 12:38:34 GMT
8/12/14 Tues
Weights Week 30 Day 1
Flat Bench 5/3/1 145x5, 160x5, 185x2r1r1r1
Bench w/ chains 115+chains x5,5,5,4r1, 3r2
Dips BW+35x5,5,5
Under grip chins BW+15x5,5,5,5
Added: 30 Dubs unbroken
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Post by Kevin on Aug 18, 2014 11:34:18 GMT
8/13/14 Wed
2 Rounds 30 min cap
35 squats 35 T2B 35 pushups 35 GHD situps 35 pull ups 35 burpees 35 dubs
1 round exactly
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Post by Kevin on Aug 18, 2014 11:38:23 GMT
8/14 14 Thurs
Weights Week 30 Day 2
Squat 5/3/1 110x5, 125x3, 145x1 - skipped deload
squat 3x5 2sec in the hole 110x5,5,5
Front Squat 5/3/1 95x3, 110x3, 120x3
Snatch 5/3/1 60x5, 70x5, 80x5
OH Squat 3x5 low snatch weight 60x5,5,5
Add Dubs x 30 Row 500m 1:53 Dubsx30
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