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Old 05-29-2012, 08:20 PM   #1401
Arien Malec
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Climbing 'n' 160 swings with the 24kg kb
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Old 05-30-2012, 07:37 PM   #1402
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fs: triples to 210
sn: up to 130, almosted 135
c&j: up to 155 meh
hip thrust: 315x10, x9
kb press: 20kg x1,2,3,4, 1, 2, 3, 4, 1, 2, 3, 4
kb swing: 24kg x25x4
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Old 05-31-2012, 10:11 PM   #1403
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Thursday: kb snatches, swings, pullups, standing ab wheel rollouts
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Old 06-02-2012, 02:21 PM   #1404
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Skipped yesterday. Still tired.

fs: up to 185#x3, 215x1
sn: 'most had 135# a couple of times
fs: bleah
hip thrust: up to 315x8, x6
one arm kb bench press with 20kg 'bell
pullups
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Old 06-02-2012, 09:34 PM   #1405
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Also various weighted carries.
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Old 06-05-2012, 06:29 AM   #1406
Derek Simonds
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Two questions. Are you doing your hip thrusts with your back on a bench and raising your hips to the same level as your back? How many standing ab wheel rollouts do you do?
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Old 06-05-2012, 09:24 PM   #1407
Arien Malec
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Yep, that's how I do hip thrusts. Used to use some cinder blocks, but just got a bench that's slightly higher. Doesn't seem to affect the weight or reps, though.

Ab wheel rollouts: about 6-8 reps, first reps going to just past my head, subsequent reps pushing it out a bit, not yet at the ab wheel master stage (full extension)
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Old 06-06-2012, 07:47 AM   #1408
Derek Simonds
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Quote:
Originally Posted by Arien Malec View Post
Yep, that's how I do hip thrusts. Used to use some cinder blocks, but just got a bench that's slightly higher. Doesn't seem to affect the weight or reps, though.

Ab wheel rollouts: about 6-8 reps, first reps going to just past my head, subsequent reps pushing it out a bit, not yet at the ab wheel master stage (full extension)
Got ya. I have been trying to decide if I am moving up to standing or going weighted. Haven't decided yet. I need to try those hip thrusts I have heard a lot of good things about them.
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Old 06-07-2012, 07:14 AM   #1409
Arien Malec
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Quote:
Originally Posted by Derek Simonds View Post
Got ya. I have been trying to decide if I am moving up to standing or going weighted. Haven't decided yet.
I got to 30 reps kneeling, and decided I needed to do something else. I've done them the Dan John way in the past: kneeling, but using a 135# bar. That's effective.
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Old 06-10-2012, 10:09 PM   #1410
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Sick on Saturday, so rested.
Sunday:
bouldering
fs: up to 185#x3, 215x1
sn: up to 130#x1
kb press: 20kgx2,3,5,2,3,3
hip thrust: 315x5, x7
ab wheel rollout standing: x5x3 (getting to a superman pushup position)
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