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11-03-2010, 06:18 PM
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#231
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Member
Join Date: Jun 2007
Posts: 245
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BW:?
Warm Up
3 Min Row
Back Squat 7X3 #250
#45X10, #135X5, #225X3, #250X7X3
Pendlay Rows 3X5 #165
#165X3X5
30-20-10 Back Extensions, Sit-Ups
5:10. All on the GHD
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11-04-2010, 05:23 PM
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#232
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Member
Join Date: Jun 2007
Posts: 245
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11-05-2010, 02:02 PM
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#233
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Member
Join Date: Jun 2007
Posts: 245
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BW: 196
Warm Up
3 Min Row
10X Wrist rotations
10X Shoulder rotations
10X Toy Soldier+RDL
2X Band Shoulder Mobility
3X10 Wall Slides
Press MEX3 #160
#45X10, #95X8, #135X3, #155X3, #160X3
7X3 Dips #25
#25X7X3
Shoulder #100 Stone X20
Can man handle #100. Can't even touch #155
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11-06-2010, 12:16 PM
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#234
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Member
Join Date: Jun 2007
Posts: 245
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BW: 195
Warm Up
3 Min Row
2x100M, 400M, 800M Run
Untimed.
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11-08-2010, 04:31 PM
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#235
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Member
Join Date: Jun 2007
Posts: 245
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BW: 195
Warm Up
3 Minute Row
2X Agility Ladder
2X 10 YTWL's, #2.5
2X 10 Wall Slides
Back Squat 4X4 #240
#45X10, #135X8, #185X5, #240X4X4
Romanian Deadlift 3X10 #185
#185X3X10
Tabata Pull-Ups
5,5,5,2,3,3,3,3
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11-10-2010, 05:43 PM
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#237
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Member
Join Date: Jun 2007
Posts: 245
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BW: 195
Warm-Up
3 Min Row
3X10 Band Pull Apart
3X10 Shoulder Dislocates
3X10 Wall Slides
3X5 Hand Release Push-Ups
Push Press Heavy Single #170
#45X10, #115X3, #135X1, #155X1, #165X1, #170X1
Power Clean+2 Push PressX5 80% of Heavy Single
#135X1 Power Clean+ 2 Push PressX5
Press 5X5 #110
#110X5X5
1 Arm Floor Press with pause 5X5 #65
#65X5X5
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11-11-2010, 03:01 PM
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#238
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Member
Join Date: Jun 2007
Posts: 245
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11-12-2010, 03:16 PM
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#239
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Member
Join Date: Jun 2007
Posts: 245
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BW: 197
Warm-Up
3 Min Row
2X5 Seated Box Jumps, '24
2X5 Ball Slams, #30
Back Squat MEX3 #305
#45X10, #135X8, #185X3, #225X2, #300X3, #305X3
7X3 Pull Ups #17
#17X7X3
Max Axle Clean and Press in 3 minutes #125
17
5X15ft Rope Climbs
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11-13-2010, 02:30 PM
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#240
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Member
Join Date: Jun 2007
Posts: 245
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BW: 195
Warm Up
3 Min Row
4X800m Run
3:36, 3:42, 3:52, 3:57
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