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Old 01-18-2009, 01:42 PM   #11
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
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January 12 - 18
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Kind of a back off week before the four week metcon cycle starts next Monday.


Monday
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Fran (30kg thrusters): 7:57
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Six months ago, the pull-ups would be unbroken in a grown-up Fran. This time around I was doing mostly doubles in the second and third rounds. In a month my time on this workout has increased by 1:13. I guess that's to be expected with the pull-up and metcon absence.


Tuesday
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Rest


Wednesday
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Rest
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Was planning on front squats and push jerks. My stomach was killing me the whole day, though, so I decided to skip it.


Thursday
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Overhead Squat: 3x50kg, 3x55kg, 3x60kg, 2x65kg, 3x65kg (PR for 3s)
Metcon:
- Three rounds for time of:
- 10 reps each arm Kettlebell Clean and Jerk (24kg)
- 20 Kipping Pull-ups
- 18:49
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On the fourth overhead squat set, my left hand slipped. There's a dent in the safety pins on the squat rack from the very much awkward drop.
Horrible time on the metcon, lack of pull-up strength holding me back, wasn't really gassed at all after finishing.



Friday
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Rest


Saturday
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Rest


Sunday
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Front Squat (1RM): 1x100kg, 1x110kg (PR)
Knees-to-elbows: 3x10
Back Extension: 3x10
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This was supposed to happen on Saturday but... it didn't. PR'd on front squats by 7.5kg.
Did some shoulder mobility work afterwards.

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Body Weight: 84.15kg
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