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Old 07-11-2011, 12:39 PM   #231
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
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20110711

Baseline:

KB PT 10:00
(TGU/Windmills/OHS/Snatches/Figure 8..etc etc)

Strength:

Squat:
45lbsx10
135lbsx5
185lbsx3
225lbsx2
275lbs x 3 x 5

Work Capacity/Stamina:

Hang Power Clean + Front Squat + Push Jerk COMPLEX
10-8-6-4-2
Weight Used
10’s – 135lbs
8’s – 145lbs
6’s – 155lbs
4’s – 165lbs
2’s – 175lbs
***Do 10 push-ups every time you let go of the bar or the weight touches the floor
***Even when you change the weight

27:00 w/ breaks and 100 total pushups..ie penalties/change weight

Found this workout in my archives on my external HD. Modified it somewhat...was going to go back up the ladder and decided against it. My lungs were there...but my knees felt a little tender.

SEALFIT.com was slow this morning and I was unable to get the wod for today. So I programmed my own workout. I miss doing the SS linear progression for squats/front squats/press/dead-lift...I may do this on MON-WED-FRI and still try to do the conditioning on SF.com. I did this somewhat around the beginning of this year w/ pretty good results.

Things to note/consider:

-Over-training (easy to do w/ sealfit...haha)
-Under-eating (been doing leangains I.F for 3 weeks now...sometimes I feel under-fed)
-Injury prevention (going to Quantico VA Aug-7 - Sept 23 for military training)
-Obstacle Course (OC) training - need to start hitting the O.C. more and fit it into my weekly training...(have to run through it 5 times in flak/kevlar in under 30min)
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