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Old 04-30-2008, 07:17 AM   #11
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05:30 workout @Home

- Warm-up + Overhead Squat

- Power Clean 45*5*2, 66*5, 75*5*3

- Back Squat 45*5*2, 135*5, 185*5, 205*5*3

- Shoulder Press 45*5*2, 65*5, aborted (left shoulder)

- Sit-up 22, 17, 12

- Lying External Rotation left 11*15*2, right 11*30

NB. While my shoulders felt fine last night, it was enough work for my left shoulder to be tight and sore this morning.
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Old 05-02-2008, 08:04 PM   #12
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Yesterday: I saw my physical therapist to work on improving the ROM on my right knee.

Today: 05:50 workout @ Longmont YMCA

- Row 500m@8 / 2:02.8

- Warm-up

- Overhead Squat with pipe 10

- Power Clean 45*5*2, 65*5, 80*5, 95*4, 115*2, 135*1*2

- Lunge with pair of 15# DBs, 40

- Pull-up 7, 5, 4

- Bench Press 45*5*2

- Lying External Rotation left 11*30, right 11*30

NB. I decided to lay off deadlifts for a while. Left should felt pretty tight on first BP set, better on the second.
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Old 05-03-2008, 08:32 PM   #13
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16:30 workout @Home

I carried my 16# stone to Bohn Park to practice throwing (about half a mile).

- Overhead Shot was in the 17-20 foot range

- Braemar (standing) was in the 17-21 foot range

- Open (glide) was in the 20-22 foot range

Back home.

- Front Squat 45*10*3

- Lying External Rotation - left 11*30, right 11*30

NB. Pretty poor showing, but you have to start somewhere. Overhead Shot technique is particularly poor, I should be throwing farthest with this style.
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Old 05-05-2008, 06:53 AM   #14
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Yesterday helped with grounds clean-up at St Stephen's.

Today 05:30 workout @Home

- Warm-up

- Power Clean 45*5*2, 65*5, 85*5*3

- Back Squat 45*5*2, 135*5, 185*5, 215*5*3

- Shoulder Press 45*5*2, 65*5, 75*5

- Sit-up 30

- Lying External Rotation Left 30, Right 30

NB. Shoulder tight starting BS, but got better as I stretched them out. On the SP, left shoulder protested when I started my second 75# set, so I stopped. Still better than last week.
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Old 05-06-2008, 06:05 AM   #15
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CA WOD metcon 2008-04-30

Three rounds for time of

- 40 Sit-ups

- 20 Kettlebell Swings

- 10 Box Jumps - mid-thigh

05:30 workout @Home

- Warm-up

3 rounds, scaled to:

- 30 Sit-ups

- 20 KB Swings @ 24 kg

- 10 Box Jumps @ 6 inches

9:24

NB. Knees felt good. I need to find something taller to jump on.
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Old 05-07-2008, 07:23 PM   #16
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06:00 @ Longmont YMCA

- Warm-up

- Deadlift 135*5, 135*5, 225*5, 275*5, 305*5

- Pull-up 7, 6, 5 on the 3 minute

- Half Quad Extension Left 120*30, Right 110*30

- Bench Press 45*5*3

- Lying External Rotation Left 12*15*2, Right 12*30

NB. Back and knees felt good. Left shoulder tight on BP, but not bad.
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Old 05-09-2008, 06:43 AM   #17
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Yesterday - Physical Therapy - Right leg extension at 2 degrees, the best since my knee surgery.

Today workout 05:30 @Home

- warm-up

- Power Clean 45*5*2, 75*5, 95*5*3

- Back Squat 45*5*2, 135*5, 185*5, 225*5*3

- Shoulder Press 45*5*2, 65*5, 70*5*3

- Lying External Rotation Left 11*15*2, Right 11*30

NB. Hot spot on inside front of left knee after first 225 BS, OK for remainder. Shoulders felt good.
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Old 05-10-2008, 04:11 PM   #18
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15:40 workout @Home

50 Burpees for time, 11:16 in sets of 10

Only got 3 or 4 inches elevation on the jumps, but that was enough stress on my knee for now.
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Old 05-12-2008, 05:59 PM   #19
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"Fran" - rounds of 21-15-9 95# Thrusters and Pull-ups for time.

05:50 workout @ Longmont YMCA

- Warm-up

- Scaled Fran with 75# Thrusters 15:07

- Half Quad Extension Left 120#30, Right 120*30

- Lying External Rotation Left 12*30, Right 12*30

NB. Dead hang pull-ups in sets of 3. Could stand to go deeper for the thrusters. Not getting full extension with the right knee.
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Old 05-14-2008, 07:02 AM   #20
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Yesterday, felt draggy so I took an extra rest day.

Today, 05:30 @Home

- Warm-up

- Power Clean 45*5*2, 75*5, 105*5*3

- Back Squat 45*5*2, 135*6, 185*5, 235*5*3

- Standing Press 45*5*2, 65*5, 75*5*3

- Lying External Rotation Left 11*20+30, Right 11*30
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