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Old 01-21-2010, 06:18 AM   #23
Arden Cogar Jr.
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Join Date: Jan 2008
Posts: 694
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1.19.10 - taught a barbell class at Firebreather Fitness - concentration was power cleans and squat cleans. Must have done close to a 100 reps with 60 kilos divided between the two movements.

Then got roped into doing the met-con - Chelsea. Made it 8 rounds of 6 pull ups, 12 push ups, and 18 air squats before I said no mas.

1.20.10 - lats and biceps were sore from the pull ups the previous night. But continued with normally scheduled session.

this session was at 5 a.m. as I had to be in Court pretty early.

Started with yoga and roller. Then did the following:
box cleans: 20x3, 40x3, 70x3, 100x3, 120x3x3 - the 120 should have been easy as it's about 65 to 70% - but for some reason, and I'm guessing the met-con from the night before fatigued me as it was hard. I should have lightened up. Live and learn.
Then did push press: Went 40x5, 70x5, 100x5x3. The 100 felt so easy I was tempted to go heavier, but didn't. I'm in "deload week."
Then did front squat: went 135lbx3, 225x3, 275x3, 295x3, 315x3.
Then did clean pulls: went 120x3, 165x3x3. Worked on getting onto my heels during the first pull. Still a long way to go on these.
Then did 2 board: went 135x10, 225x5, 275x3x4.
Then did abs:
Here's some highlights:
http://www.youtube.com/watch?v=ihsqBrLgEdE

Got up this morning 1.21.10 and my lats and biceps are still sore - WTH? Man, I'm outta shape.

All the best,
Arden
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