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Old 06-22-2009, 09:47 AM   #11
Júlíus G. Magnússon
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22/6

Warm-up: Deadhang muscle-up attempts with feet on box. The box didn't help at all, I got stuck at the exact same spot I get stuck at normally. Feels like my wrists are going to crack when I'm trying to lean into the transition and pulling the elbows back. Ugh.

Push Press: 4x3x70kg, 6x70kg

Front Squat: 3x5x82.5kg

Chest-to-bar Pull-up (kipping): 12 - 10 - 8
Getting these to 15+ before doing weighted pull-ups.

Good Morning: 3x5x40kg
Was supposed to feel super light but felt kinda heavy. Dropping down to 30kg next time.

Rest tomorrow hopefully.
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Old 06-24-2009, 05:44 AM   #12
Júlíus G. Magnússon
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23/6

Rest. Back feels off. Probably the good mornings... The same good mornings I did to try to prevent this kind of back pain. Will be doing these with just the bar and slowly working them up again.


24/6

15-12-9 reps for time:
Push Press 62.5kg
Ring Dip
Burpee
Row (Cal)
-
17:20

I wanted to do a pull centric metcon today and do bench presses tomorrow but my friend nagged me into doing this one, which worked out okay, got a chance to spare my back which still feels off.

Want to try to do Power Elizabeth and a scaled Fran sometime soon.

Body Weight: 76.30kg
Had no idea I lost this much weight. Going to add a liter of whole milk to my 16 block diet (-carbs, +fat) and hopefully get up to about 80kg again.
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Old 06-24-2009, 02:29 PM   #13
Júlíus G. Magnússon
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24/6

~1 hour of spotted back flips on the beach. Felt good. Need to be a little more aggressive with the tuck. Finished with a few spotted static handstand holds. Need to hollow more.
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Old 06-25-2009, 05:15 AM   #14
Júlíus G. Magnússon
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25/6

Deadhang muscle-up: Several attempts. Feels like I'm progressing. Give me a week or two and I think I got this.

On the minute for five minutes:
Kipping muscle-up + slow negative
-
Only got through the first four minutes before I failed on the muscle-up. The slow negatives (and deadhang attempts) were more taxing than I thought.

Front Squat: 1x80kg - 1x90kg - 1x100kg - 0x105kg
100kg felt easy, don't know why I failed 105kg. PR is 110kg.

Rope Climb: Climbed a ~15ft rope without legs (both ways). Failed miserably after just a few pulls with a 12kg kettlebell attached. I blame the muscle-ups from before.

Pretty good workout. Excited about the deadhang muscle-up progress.
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Old 06-26-2009, 05:29 AM   #15
Júlíus G. Magnússon
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If there's anything I hate more than running, it's running on a treadmill.

26/6

Wanted to do some muscle-up progressions, clean pulls and bench press.

Instead, after arguing against it (and not being listened to) I did a 25 minute team Nicole with a couple of friends. Two teams of two. Rest while the other teammate runs and does his pull-ups then switch. Don't remember the score and don't really care. - Oh, and 20 burpees as a penalty for being on the losing team (even though there wasn't a single legit pull-up on the other team).

Gonna try to hit up some flips and handstands at the beach tonight.
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Old 06-26-2009, 03:08 PM   #16
Júlíus G. Magnússon
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26/6

Went to the track with a friend and did what I THINK were 100m sprints. I'm not sure if I understood the markings on the track correctly. At least I hope I didn't because my times were crappy.

100m: 15:88 - 16:50 - 17:25

A couple of hours later I went to the beach and did spotted back flips for almost two hours. Way better than last time. Still a few sessions from doing it without a spotter.

So that's three workouts today. Gonna rest and eat everything in sight tomorrow.
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Old 06-27-2009, 09:39 AM   #17
Júlíus G. Magnússon
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27/6

An hour or so of spotted back flips at the beach. My mind really wasn't there. Calves felt horrible.

Then took a swim in the fucking cold sea. Honestly thought I was going to drown at more than one point.

Went to the gym and timed a friend on today's CF workout. Didn't do anything more than a couple of one handed deadlifts at 60kg and a few one handed barbell push presses at 32,5kg myself.
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Old 06-29-2009, 05:26 AM   #18
Júlíus G. Magnússon
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28/6

Semi-rest. Less than an hour of spotted back flips on the beach. Huge improvement from last time. Lots of eating.


29/6

Warm-up: Three kipping muscle-ups with slow negatives. Managed a really slow negative through the whole transition on the first try. The other two were a bit faster.

Front Squat: 3x5x85kg
Not happy with how hard these are. I blame unwanted weight loss and lack of rest.

Bench Press: 2x3x77.5kg, 2x82.5kg*, 3x77.5kg, 6x77.5kg
*Accidentally loaded the bar with an extra 5kg on one side.

One-legged Deadlift: 3x(5L/5R)x40kg
First time doing these.
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Old 06-30-2009, 08:11 PM   #19
Júlíus G. Magnússon
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30/6

Morning workout:

Fran
21-15-9 reps
:
Thruster 43.3kg (95.4lbs)
Pull-up
-
7:17

"Comfort Zone Fran" - Didn't push myself out of the comfort zone at all.


Evening workout: Back flips on the beach again. An hour or so. Horrible. Started off not too bad but got steadily worse with every flip until we had to call it quits due to suckage.
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Old 07-01-2009, 07:19 PM   #20
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1/7

Rest.
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