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Old 07-12-2007, 12:38 PM   #21
Troy Archie
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Interesting format. Whats your goals and background? looks similar to mine.

How are you finding doing just one CF-style metcon a week? What's your prerequisite in choosing which WOD do to? Under "X" time?
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Old 07-12-2007, 04:40 PM   #22
Sam Cannons
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Well at the moment i am waiting for some new equipment to arrive so i dont have access to a heavy barbell set so i am just sort of messing around with kettlebells, 160kg on the way. Hopefully be here today or monday. I am trying to get my base line strength and form for O-lifts up for 6 months or so and then look at more more crossfit type schedule. Background is RKC type training for a year or so then basic X-fit on and off for a couple of years and martial arts similar to Tony Blauer/CQC type stuff not traditional MA as well as BJJ and MMA.

I find that one MetCon is enough for me and because i am concerned with strength at the moment i am picking the 'heavier' type MetCons as well as making up my own. My best results come from these ones anyway. I get some added conditioning from MA training as well. This is my basic weekly schedule it does vary depending a few things like time and energy.

Mon - Heavy Met Con = Fran,Elizabeth,Diane ect
Tues - Deadlift / OHS
Wed - Power Clean & Jerk
Thurs - Snatches / Front Squats
Fri - Weighted Pull Ups / Weighted Dips / Kettlebell Juggling

Reps and sets are basically 7x3/5x5 or singles it has been working well for me so far. The odd mess around on the week end with Kbells/Run/Swim/assistance lifts what ever. Training MA just about every night as well
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Old 07-13-2007, 07:58 PM   #23
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Friday 13/07/07

Snatch Practice

Muscle Snatch
40x5

Snatch
40x5
40x5
40x5
40x5
40x5
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Old 07-15-2007, 04:05 PM   #24
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Sunday 15/07/07

Kettlebell Snatch 40kg

5x5
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Old 07-16-2007, 02:25 AM   #25
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Monday 16/07/07

3 Rounds For Time

400m Run
15 OHS 40kg

9.09
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Old 07-17-2007, 01:12 PM   #26
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Tuesday 17/07/07

Chest Height Swings 2x32kg

5x5

Weighted Pullups 24kg

7,6,6,6,5

Last edited by Sam Cannons : 07-17-2007 at 01:13 PM. Reason: wrong date
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Old 07-18-2007, 05:07 AM   #27
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Wednesday 18/07/07

Ring Dips (first time in a while since i hurt my shoulder)

11,15,14,15

One Arm Military Press 38kg L/R

2,2,2,2,2

Sandbag Rack Then Squat 65kg

5,5,5,5,5
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Old 07-19-2007, 04:52 AM   #28
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Thursday 19/07/07

!! Finally my weight set arrived today !!

Power Clean

80x5
90x3
90x3
90x3
90x3
90x3
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Old 07-20-2007, 12:41 AM   #29
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Friday 20/07/07

Deadlift

140x4
140x3
140x3
140x3
140x3
140x3

Snatch

50x1
50x1
60xmiss
60xmiss
Not enough concentration today
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Old 07-21-2007, 10:01 PM   #30
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Sunday 22/07/07

2 Position Snatch Lift (full snatch/hang snatch = 1 Rep)

30x2
40x2
50x2
50x2
50x2
60xmissed snatch got one muscle snatch

Muscle Snatch to OHS

60x2
60x2
60x2

2 Position Clean Lift (full clean/hang clean = 1 Rep)

60x2
80x1
80x1
80x1
80x1
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