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06-14-2007, 09:18 PM
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#1
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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The Strength Quest
Monday 23/04/07
Met Con
3 Rounds for time
400m Run
10 OHS 40kg
10.30
Tuesday 24/04/07
Max Effort
Deadlift
100x10
110x6
110x6
120x3
120x3
Full Clean
80x2
80x2
80x2
Power Clean
80x3
80x3
Wednsday 25/04/07
Full Snatch Practice
10x2 40kg
2x400m Run
1.15
1.18
Thursday 26/04/07
Front Squat
70x5
70x5
80x4
80x3
80x3
Lunges
2x24kg x 5
2x24kg x 5
2x32kg x 4
2x32kg x 3
2x32kg x 3
Friday 27/04/07
Weighted Pullups
20x6
30x3
30x3
30x3
40x2
40x1
40x1
Military Press
2x32 x 4
2x32 x 3
2x32 x 3
2x32 x 3
2x32 x 3
1 Arm Snatch
3x10 L/R 32kg
Last edited by Sam Cannons : 06-21-2007 at 03:04 PM.
Reason: Put In Order
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06-14-2007, 09:20 PM
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#2
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 30/04/07
For Time 21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell swing 24kg
Pull-ups
11.30
Tuesday 01/05/07
Missed WO today - burst 2 blisters on mondays WO
Wednsday 02/05/07
Deadlift
100x10
120x5
130x5
135x4
135x4
137x4
Thursday 03/05/07
Power Clean
75x6
85x3
85x3
85x3
95 missed
87.5x2 Current 1RM
High Pull
95x2
95x2
Friday 4/05/07
Weighted RING Dips
8kg x 5
8kg x 5
8kg x 5
8kg x 5
8kg x 5
16kg x 1
16kg x 1
Weighted Pullups
16 x 5
16 x 5
16 x 5
16 x 5
16 x 5
24 x 4
32 x 2
Snatch Practice
10 sets of 2 @40kg
Last edited by Sam Cannons : 06-21-2007 at 03:01 PM.
Reason: Put In Order
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06-14-2007, 09:23 PM
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#3
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 7/05/07
Diane
21-15-9 reps, for time
Deadlift 100kg
Handstand push-ups
5.50 As Rx'ed.
Tuesday 08/05/07
Clean Drops
40x 5
Full Cleans
70x3
75x3
75x3
75x3
85 missed
80x2
80x2
85x1 New PR
Thursday 10/05/07
Front Squat
52x5
72x3
72x3
72x3
82x2
82x2
90x1
90x1
Snatch
40x3
50x1
50x1
56x missed
56x missed
56x1
Friday 11/05/07
Weighted Pullups
16x5
16x5
18x5
20x5
22x5 (new 5RM PR)
Weighted RING Dips
8x5
8x5
10x4
10x4
10x4
Double Kettlebell Jerks
32x5
32x5
32x5
32x5
32x5
Last edited by Sam Cannons : 06-21-2007 at 02:58 PM.
Reason: Put In Order
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06-14-2007, 09:25 PM
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#4
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 14/05/05
100m Sprints x 6
4min rest between runs
Tuesday 15/05/07
Deadlift
100x10
120x5
120x5
136x2
136x2
136x2
136x2
136x2
Wednsday 16/05/07
Clean Drops
40kg x 10
Power Clean
60x6
Full Clean
60x5
70x5
75x3
85x1
85x1 -missed
85x1
85x1
85x1
85x1
85x1
Thursday 17/05/07
Front Squat
75x3
85x2
85x2
85x2
85x2
87.5x1
87.5x1
87.5x1
90x1
90x1
Friday 18/05/07
Weighted Pullups
16x5
20x4
20x5
22x4
24x4
Weighted RING Dips
8x5
10x5
12x4
12x4
14x4
Kettlbell Snatches
3x10 32kg
Last edited by Sam Cannons : 06-21-2007 at 02:54 PM.
Reason: Put In Order
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06-14-2007, 09:35 PM
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#5
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 21/05/07
For Time
50 Front Flip Swings (32kg)
1.46
Tuesday 22/05/07
Deadlift
100x10
120x5
120x5
135x3
135x3
135x3
135x3
Wednsday 23/05/07
Cleans
72x3
72x3
Power Cleans
72x3
90x1
90x1
90x1
90x1
Thursday 24/05/07
Weighted Pullups
16x6
24x5
24x5
24x5
24x5
RING Dips
8x5
10x5
10x5
12x5
14x3
14x3
Kettlebell Snatches 32kg
2 sets of 10 L/R
Friday 25/05/07
Snatch
40x3
40x3
40x3
50x2
50x2 - missed second attempt
50x2
50x2
60x1
60x1 - missed
Last edited by Sam Cannons : 06-21-2007 at 02:52 PM.
Reason: Put In Order
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06-15-2007, 03:04 AM
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#6
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 28/05/07
Diane
21-15-9
100kg Deadlift
Handstand Pushups
5.49
Took the rest of last week off with a dislocated shoulder after BJJ on monday(28/05) night
Monday 4/06/07
FRAN
21-15-9
Thrusters 40kg
Pullups
way off today with 5.26 (current PR is 4.36). Thrusters felt good but pullups were slow.
Thursday 7/06/07
Deadlift
135x3
135x3
135x3
135x3
135x3
135x3
150x1
150x1
Friday 8/06/07
Power Clean & Jerk
72x4
72x4
82x3
82x3
82x3
88x3
88x2
88x1
90x1
Tuesday 12/06/07
Deadlift
2x3 @ 133kg
150x1
150x1
150x1
Over Head Squat
40x12
56x3
60x2
60x2
60x2
60x2
Friday 15/06/07
Power Clean
82x3
82x3
87x2
87x2
87x2
92x1
92x1
92x1
Another slack week, wasn't feeling well a bit of flu set in during the week
Last edited by Sam Cannons : 06-21-2007 at 02:48 PM.
Reason: Put in order
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06-21-2007, 02:37 PM
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#7
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Monday 18/06/07
Elizabeth
21-15-9
65kg Cleans
Ring Dips
7.18
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06-21-2007, 02:43 PM
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#8
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Wednsday 20/06/07
Deadlift
135x3
135x3
135x3
135x3
135x3
135x3
135x3
OHS
60x2
60x2
60x2
60x2
60x2
60x2
60x2
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06-21-2007, 02:44 PM
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#9
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Thursday 21/06/07
Power Clean & Push Press
87.5x3
87.5x3
87.5x3
92x2
92x1
92x1
92x1
92x1
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07-02-2007, 02:15 AM
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#10
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Senior Member
Join Date: Feb 2007
Location: Cairns, North Queensland
Posts: 322
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Tuesday 26/06/07
One Legged Deadlifts
5x5 L & R Using 2x32kg Kettlebells
Wednesday 27/06/07
Thrusters
Using 2x32kg Kettelbells
4,4,4,4,4,4
Alternate Snatches 1 Count
5x5 Using 2x24kg
Thursday 28/06/07
Weighted Pullups
24x5
24x5
24x5
24x5
24x5
Ring Push Ups
35
27
23
22
Friday 29/06/07
Alternate Cleans 1 Count
3x10 Using 2x32kg Kettlebells
Bottoms Up Clean/Press/Bottoms Up Windmill Complex
3x5 16kg
Saturday 30/06/07
Power Clean & Push Press
80x3
80x3
85x3
85x3
Full Clean & Jerk
60x3
70x3
70x3
70x3
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