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Old 04-17-2014, 05:52 AM   #521
David Boyle
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20140416

Snatch Pull x 2 + Hang Snatch (knee)
70kg
75kg
79kg
80kg
85kg

Clean & Jerk
70kg x 2
90kg
100kg
105kg
110kg x 2 jerk miss
110kg x 5 singles

Front Squat
275lbs x 3 x 3 x 3
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Old 04-23-2014, 07:19 AM   #522
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20140422

Snatch
60kg
70kg
74kg
75kg
80kg
85kg
89kg
90kg miss (so close)
92kg miss x 2 (again so close)

Clean Pull x 2 + Hang Clean (knee)
100kg
105kg
110kg
115kg
120kg

Back Squat
315lbs x 5 x 5 x 4

Push Press
couldn't get all my sets in...wrist was feeling banged up

Decent session...considering I went on a 4 day bender....No more boozing it for me....how many times have I been down this road
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Old 04-23-2014, 06:49 PM   #523
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20140423

Bear Complex x 25 @ 200lbs

1 mile cool-down run on treadmill
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Old 04-24-2014, 09:15 AM   #524
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20140424

5k run

25:00

seemed like it took forever to get the legs going....warmed up w/ foam roller before and did some icy hot...felt good and had no cramps like the previous runs.
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Old 04-25-2014, 11:10 AM   #525
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20140425

Snatch Pull + Hang Snatch (hip) 2+1
75kg
80kg
84kg
85kg
85kg

Clean & Jerk
70kg x 2
90kg x 1
100kg x 1
110kg x 1
115kg x 1
117kg x 1
119kg x 1
122kg x 2 miss the jerk both times

Front Squat
275lbs x 3
285lbs x 3
285lbs x 3

MARSOC short card w/ flak and sappi plate (35lbs)
30:00 took my time and felt great to be hitting outside.
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Old 05-05-2014, 01:54 PM   #526
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20140505

Took a week off from training...deload week I guess...I feel kinda chubby since I wasn't training...lol...weight was around 203lbs today.

1st week of LSU 10s program

Back Squat
295lbs x 10
265lbs x 10
265lbs x 10

Push Press
175lbs x 10
155lbs x 10
155lbs x 9

Over-Head Lunges w/ plates
40kg x 10
40kg x 10
35kg x 10

Ring Dips x 10 x 10 x 10

TGU Situps x 10 x 10 x 10 w/ 45lbs

Treated accessory lifts by a "strength by feel" format and tweaked it somewhat.

I didn't do bench today since it's hit or miss for me...I tend to have some shoulder issues when I do...

I will more than likely work on weak areas like ring dips or other pressing exercises that trouble me on this program.

I got bored w/ doing low volume training w/ heavy METCON stuff.

Goal is to focus on sprints, 5k, and CALs for conditioning.
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Old 05-06-2014, 06:15 PM   #527
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20140506

Hang Power Snatch (thigh)
75kg x 5
75kg x 5
70kg x 5 sets of 4

Snatch Grip Dead
130kg x 10
120kg x 2 sets of 10

Back Extensions w/ bar
3 sets of 10

Shrugs (deadlift to position)
100kg x 10
95kg x 2 sets of 10

Barbell Rows
90kg x 10
80kg x 2 sets of 10

20 pullups
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Old 05-07-2014, 02:25 PM   #528
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20140507

Back Squat
265lbs x 10 x 10 x 10
265lbs x 9 x 9

Push Press
155lbs x 5 sets of 10

Overhead Lunge w/ 35kg
4 sets x 10 reps

Hindu Pushups
5 sets x 10 reps

Sea Saw Press w/ (2) 24kg KB
3 sets x 10 reps

Double KB Getups w/ (2) 25lb KB
3 sets x 10 reps

2 sets:
5 L-pull ups + 10 dead hang pull up combo
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Old 05-09-2014, 08:32 PM   #529
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20140509

Hang Power Clean (thigh)
100kg x 5
95kg x 5 x 5

Clean Deadlift
155kg x 10
145kg x 2 x 10

Back Extensions w/ 40lbs (w/ 20lb KB)
x 10
x 10
x 10

Shrugs (deadlift into position)
90kg x 10
90kg x 10
95kg x 10
95kg x 10
95kg x 10

Rows
80kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 10

GHD
x 10
x10
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Old 05-10-2014, 03:52 PM   #530
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20140510

Snatch
50kg
60kg
70kg
75kg
80kg
85kg
90kg x 3 miss

Clean & Jerk
70kg
90kg
100kg
105kg
110kg
115kg
120kg x miss jerk

Conditioning:
21-18-15-12-9-6-3:
Front Squat @ 135lbs
Burpee over the bar

27:20
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