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Old 05-12-2014, 05:56 PM   #531
David Boyle
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20140512

Hang Clean (knee)
115kg x 3
110kg x 3
105kg x 3

Conditioning:
7 rounds:
200m sprint (treadmill)
10 knee to elbows (done on a weird square bar)
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Old 05-13-2014, 05:59 PM   #532
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20140513

Back Squat
285lbs x 6
315lbs x 4
335lbs x 4

Front Squat
225lbs x 2
250lbs x 4
265lbs x 3
285lbs x 3

3 rounds:
1 minute on 1 minute off wall walks

3 rounds:
10 power clean & power jerks @ 155lbs
20 over the bar burpees (lateral)
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Old 05-14-2014, 02:25 PM   #533
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20140514

Hang Snatch (knee)
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
85kg x 2
80kg x 3
70kg x 3

Conditioning:
2 rounds;
30 KB lunges (15/15) w/ 24kg
15 T2B using rings
30 Snatches (15/15) w/ 24kg
30 V ups
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Old 05-16-2014, 01:02 PM   #534
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20140516

5 30m sprints pulling 100lbs

Clean Deadlift (no straps)
120kg x 5
140kg x 5
160kg x 3
170kg x 3
180kg x 3

3 rounds:
6 front squats @ 225lbs (power clean into position)
10 RDLs w/ 2 70lb KBs
10 T2Bs

4 rounds:
5 overhead squats @ 135lbs
7 hand stand pushups
9 box jumps @ 30"

15:00ish
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Old 05-20-2014, 08:48 AM   #535
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20140519

Snatch EMOM for 15min
70kg
80kg
80kg
80kg
80kg
84kg miss
84kg miss
84kg
84kg x 6

Clean & Jerk EMOM for 10min
100kg
100kg
100kg
105kg miss
105kg
105kg
110kg miss jerk
110kg
110kg
115kg miss jerk
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Old 05-21-2014, 11:39 AM   #536
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20140520

Bear Complex

210lbs x 15
221lbs x 4
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Old 05-22-2014, 08:49 PM   #537
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20140522

Hang Clean @ knee (paused) + Jerk (2+1)
97kg
102kg
105kg
109kg
110kg
115kg

3 rounds:
10 KB Press w/ 2 70lb KB
20 H2H KB Swings w/ 70lb

3 sets:
a. GHD situps x 10
b. Back extensions

20140521

Hang Snatch @ knee w/ pause
worked up to 85kg

4 rounds:
10 burpees
50 yard sprint
10 plyo pushups
50 yard jog
15 diamond pushups
50 yard sprint
10 tuck jump
50 yard jog
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Old 05-29-2014, 08:34 AM   #538
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20140528

Deadlift
342lbs x 10

15-12-9
Deadlift @ 225lbs
Hand stand pushups
15-12-9
Cleans @ 135lbs
Ring Dips

20140527

Back Squat
315lbs x 8

2 mile run
MARSOC short card

20140526

Snatch EMOM x 15 min @ 165lbs

3 rounds:
20 KB Push press (10/10) @ 32kg
20 KB Swings @ 32kg

2 50 yard sprints

20140524

MURPH w/ 25lb vest (flak and sappi plates) and boots
73 min

Fucking horrible...had to do my pullups on a door mounted bar and the heat got to me on the last mile.
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Old 06-04-2014, 07:08 AM   #539
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20140603

Steve Cotter KB

Side Step Swings x 10 x 3 (32kg)
Snatch + Overhead Squat x 5 x 2 (45lb / 55lb)
Double KB Clean + Squat + Press x 10 x 3 (2 45lb x 1 / 2 55lb x 2)
2 Hands Anyhow x 3 x 2 (55lb/35lb)
Crescent Swings x 10 x 2 (70lb)
No Hands TGU x 3 x 2 (45lb)
Alternating Cleans x 10 x 2 (2 45lb KB)
Towel Swings x 20 x 2 (35lb)
Double Get up Situps (2 45lb KB)

20140602

1.5 mile run
A. 10-1 descending ladder of dead hang pullups
B. 1-10 ascending ladder of ring dips

A. KB Push Press (2 45lb KB) x 20
B. KB Renegade Row (2 45lb) x 20
x 3 sets

20140601

5 sets
A. KB Press x 20 w/ 32kg
B. KB Row x 10 w/ 32kg

4 sets
A. KB Front Squat x 10 w/ 32kg
B. KB Swing x 10 w/32kg
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