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Old 06-14-2007, 09:18 PM   #1
Sam Cannons
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Default 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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Old 06-14-2007, 09:20 PM   #2
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Default

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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Old 06-14-2007, 09:23 PM   #3
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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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Old 06-14-2007, 09:25 PM   #4
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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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Old 06-14-2007, 09:35 PM   #5
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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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Old 06-15-2007, 03:04 AM   #6
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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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Old 06-21-2007, 02:37 PM   #7
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Monday 18/06/07

Elizabeth

21-15-9

65kg Cleans
Ring Dips

7.18
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Old 06-21-2007, 02:43 PM   #8
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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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Old 06-21-2007, 02:44 PM   #9
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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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Old 07-02-2007, 02:15 AM   #10
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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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