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Old 09-21-2008, 08:56 AM   #201
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 20 sept 08

(md)

no if, rest day
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Old 09-21-2008, 09:10 AM   #202
Eva Claire Synkowski
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Default 21 sept 08

(md)

no if

wod at 1000

10 rounds
20 squats
10 pushups


12.38

kept pushups unbroken, but had to take extra rest time before each set

then did

100 lunges (each step was 1 rep) - did in one set

finished with DROM and stretching
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Old 09-23-2008, 05:47 PM   #203
Eva Claire Synkowski
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Default 22 sept 08

if: almost 16 hours, broke close to 1300

rest day
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Old 09-23-2008, 05:51 PM   #204
Eva Claire Synkowski
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Default 23 sept 08

if: 15 hours, broke at 1330

wod at 1700

wu
3 rnds
500 m row
10 wallball - 20#
10 ohs - 45# bar
10 push press -45# bar
10 sdhp - 1.5 pd

wod
sn - doubles - 75#, 85#, 95#, 105#, 115#, 120#
second rep at 120 was dicey, but glad to >90% for a double
c&j - doubles - 115#, 125#, 135# (pwr cln 2nd rep), 135# (pwr cln 2nd rep)
fs - 5 x 3 - 125#, 125#, 130#, 135#, 135#

deadhang (rings) pullups - max x 3 - 8, 6, 5
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Old 09-24-2008, 06:04 PM   #205
Eva Claire Synkowski
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Posts: 346
Default 24 sept 08

no if

wod at 1700

wu
1000 m row
DROM

wod
bs (high bar) - 5 x 5 - 160# all sets. apparently this should have been at 155# if following +5# every session. this was tough for me, so may repeat at 160# again next session.

then CFB metcon

AMRAP for 20 min
15 wallball (20#/14#)
15 20" box jumps
15 pullups


6 rounds on the dot w 14# ball.

its about time i starting adding high rep pullups back in.
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Old 09-25-2008, 07:26 PM   #206
Eva Claire Synkowski
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Posts: 346
Default 25 sept 08

no if

wod at 1700

wu
DROM, mixed with 3 rnds of 10 ghd situps, 10 ghs hip extensions

wod
fs - 20 reps at 105# - broke at 15 reps, mostly due to wrist pain, then did remaining 5 reps. will have to try this again
cln deadlift - 3 x 5 - 185#, 185#, 185#
bench press - 125# x 5, 135# x 3, 140# x 2, 145# x 1, 155x, 155# x 1, 160# x 1 (pr), 165# x 1 (10# pr)

so an rx'd linda is a long, long way off.
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Old 09-26-2008, 04:58 PM   #207
Eva Claire Synkowski
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Default 26 sept 08

no if (no sleep)

wod ~1730

we had to do our FGB III fundraiser event tonight due to barbell cert this wkend.

fight gone bad, womens rx'd (55# sdhp/pp, 14# wb to 8 ft target)

338 (+20 pr)

the 8 ft target makes a big difference (usually go to 10 ft).
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Old 09-29-2008, 05:18 PM   #208
Eva Claire Synkowski
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Default 27 sept 08

no if

rest day
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Old 09-29-2008, 05:20 PM   #209
Eva Claire Synkowski
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Posts: 346
Default 28 sept 08

no if

was supposed to be a rest day, but did some work with rip on split snatches and split cleans

split sn - up to 105#, failed a few times with 115#
split cln - up to 160# (5# cln pr)

i think ill play around with the split clean more, and stick to the sqaut snatch.
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Old 09-29-2008, 05:23 PM   #210
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 29 sept 08

no if

wod at 1700

wu
3 rnds with reps of 21-15-9
400 m run
ghd situps
wallball - 20#
box jumps - 24"

wod
bs (high bar) - 5 x 5 - 160# all sets
press - 3 x 3 - 85# all sets
dl - 185# x 5, 215# x 5, 235# x 5

pretty sore today. not sure if from fgb or split oly lifts yesterday. everything felt very heavy and press was well below where it should have been.
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