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Old 09-10-2010, 04:46 PM   #761
Ryan Brown
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9/8/10

bwt 171.6

Rainy day today, so I couldn't do my usual Hill Sprints for metcon.

Metcon
5 Rounds:
20 Double Unders
10 Burpees
20 Double Unders

Rested 3:00 after the first round, 1:00 after all the others

I did each round around 48 seconds. I felt really light and fast, despite not having done a typical "crossfit" metcon like this in months.
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Old 09-10-2010, 04:47 PM   #762
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9/9/10

Took a Rest Day. Chest a little sore from the burpees, so I didn't want to Bench yet.
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Old 09-10-2010, 04:56 PM   #763
Ryan Brown
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9/10/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 6

PPPU
(1,2) x 3

HSPU
Negs x 1 x 6

Back Lever
Inv. Pike > ATBL
6 x :06

Front Lever
Hang > ATFL
6 x :06

As far as the gymnastics goes, the HSPU, PPPU and BL are all feeling very strong. Especially the BL. However, I was almost going to failure on my FL today. It may be that training OAC and FL at the same time is just too much for my lats, but I also realized my tuck is kind of loose in my ATFL. I can tuck it tighter while still keeping my back flat and that brings the intensity back down to where I want it. I think I can continue on my planned progression and just make this change. My plan is to do an 8 week steady-state cycle ala BTGB, using an embedded approach on the FL/BL. I'm on week 3 right now. After 8 weeks, I'll add 1 second to each static hold and I'll progress the sets/reps/progression for the HSPU/PPPU as well. This syncs up with my 4 week 5/3/1 schedule nicely and seems to be working so far.
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Old 09-12-2010, 07:44 PM   #764
Ryan Brown
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9/11/10

Rest Day
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Old 09-12-2010, 07:59 PM   #765
Ryan Brown
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9/12/10

bwt 170.6 on an empty stomach

Squat
45 x 8
135 x 5
185 x 5
225 x 5
265 x 5
300 x 3
335 x 5

I started getting some knee pain in my left knee on the patella tendon. It's the same pain that I dealt with in both knees in summer 2009. I'm not sure what causes it but pistols, and the BB complex work I did made it feel better, not worse. And it only hurts when I'm training. Right now, it feels fine. I think I'll pick up a pair of knee-sleeves for when I squat and see if that helps.

Barbell Complex
PC x 8
PP x 8
FS x 8
GM x 8
OHS x 8

95/105/115

Took 5-6 minutes rest between these complexes. I'd like to work up to doing this with 135.

Back Extensions
25 x 10 x 3

GHD Situps
15 x 10 x 3
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Old 09-20-2010, 06:17 PM   #766
Ryan Brown
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9/13/10

Rest Day
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Old 09-20-2010, 06:18 PM   #767
Ryan Brown
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9/14/10

Press
45 x 8
55 x 5
70 x 5
80 x 5

Chins
3 x 8

Kroc Rows
35 x 10 x 2
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Old 09-20-2010, 06:20 PM   #768
Ryan Brown
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9/15/10

bwt: 171.8

Deadlift
140 x 5
175 x 5
210 x 5

Metcon
6 Rounds:
Run 200m
8 Power Snatch, 95 lbs

Rest 1:00 btwn rnds

This was a really fun conditioning workout. I never let go of the bar on the Power Snatches.
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Old 09-20-2010, 06:21 PM   #769
Ryan Brown
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9/16/10

Rest Day
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Old 09-20-2010, 06:24 PM   #770
Ryan Brown
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9/17/10

Squat
45 x 8
140 x 5
175 x 5
210 x 5

No knee pain

Bench
45 x 6
85 x 5
105 x 5
125 x 5

PPPU
(1,2) x 3

HSPU
Negs x 1 x 6

Back Lever
Inv. Hang-ATBL-Inv. Hang
6 x:06

Front Lever
Inv. Hang-ATFL-Inv. Hang
6 x :06
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