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Old 01-21-2008, 01:41 PM   #1
Andrew Wilson
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Location: Johannesburg, South Africa
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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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Old 01-21-2008, 01:45 PM   #2
Derek Simonds
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Location: Deland, FL
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Welcome to the forum. That looked like a fun workout.
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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

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Old 01-22-2008, 12:58 PM   #3
Andrew Wilson
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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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Old 01-24-2008, 11:28 AM   #4
Andrew Wilson
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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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Old 01-25-2008, 05:28 PM   #5
Andrew Wilson
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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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Old 02-07-2008, 06:40 PM   #6
Andrew Wilson
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Swiss ball
2mi hurricane run
scrum.com stability
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Old 03-04-2008, 06:51 PM   #7
Andrew Wilson
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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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