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01-21-2008, 01:41 PM
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#1
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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AW's
21M Just under 145#
For time:
(155) Back squat – 75% x 3
100m Run
Back squat – 75% x 3
100m Run
Back squat – 75% x 3
100m Run
Back squat – 75% x 3
100m Run
Back squat – 75% x 3
100m Run
(135) Snatch deadlift – work up to 105% x 3
100m Run
(135) Push press – x 3
100m Run
Push press – x 3
100m Run
Push press – x 3
100m Run
Push press – x 3
100m Run
Push press – x 3
(10) Pull-ups – x max (add weight if you're able to do more than 10 reps on all 3 sets)
100m Run
(6) Pull-ups – x max
100m Run
(7) Pull-ups – x max
100m Run
Time: 30:28
&
Scrum.com Core Stability
and some squats on a medicine ball (12)
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01-21-2008, 01:45 PM
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#2
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Welcome to the forum. That looked like a fun workout.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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01-22-2008, 12:58 PM
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#3
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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Thanks, bruddah
For time:
(80) 3-position snatch – 60%
100m Run
3-position snatch – 60%
100m Run
3-position snatch – 60%
100m Run
(80) muscle snatch + snatch balance – 1 + 2
100m Run
muscle snatch + snatch balance – 1 + 2
100m Run
muscle snatch + snatch balance – 1 + 2
100m Run
Time: 10:48
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01-24-2008, 11:28 AM
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#4
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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VO2 max 7.5mph 7.5%
grey= oldweight
(1/23/08)
(135) Front squat – 75%(115) x3
100m Run
Front squat – 75%(115) x3
100m Run
Front squat – 75%(115) x3
100m Run
Front squat – 75%(115) x3
100m Run
Front squat – 75%(115) x3
100m Run
(160) Clean pull – 100%(160) x3
100m Run
(165) 103%(165) x3
100m Run
(170) 105%(170) x 1
100m Run
(135/145/155/160) Rack jerk behind the neck – work up to heavy single 115/120/135/145f/140 & 100m Run
Time: 25:54
Scrum.com Core Stability
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01-25-2008, 05:28 PM
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#5
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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For time:
(135/135 + 100m Runx2) Snatch push press + overhead squat – 1+ 2 up to heaviest set possible 65/75/95/105/110/120/130
(95) Power clean + push press + push jerk – 60%(95)
100m Run
Power clean + push press + push jerk – 60%(95)
100m Run
Power clean + push press + push jerk – 60%(95)
100m Run
Time: 10:07
Scrum.com CORE Stability
Run & Max |
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02-07-2008, 06:40 PM
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#6
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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Swiss ball
2mi hurricane run
scrum.com stability
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03-04-2008, 06:51 PM
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#7
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Banned
Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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Mass Gain (wk4)
PP 75# 6x3
Wpullups 30# 6x3
XFit
For time:
50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings, 25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12# ball
50 Burpees
100 single unders
36:30
planks two:00 (F, L, R, B)
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