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Old 08-20-2009, 10:16 AM   #11
Justin Keane
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falling asleep at desk signals rest day today instead of saturday.
i'll shift around the snatch and o/h squat work to a broomstick saturday session with some burpees and sprints for a metcon.

I am really liking how I am feeling on this program. Less than two weeks in and I am feeling like my pulls are stronger, technique is improving. I like lifting heavy, I like sprinting, and I want to get better on the oly lifts. Great stuff.
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Old 08-22-2009, 04:32 AM   #12
Justin Keane
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8/21 work--all about a max dead
warmup: dislocates, barbell power cleans
oly: power cleans, 135x2, 135x3, 135x4--working on speed and keeping bar close
strength: max dead, 135x5, 225x3, 275x2 then switched to mixed grip, 315x1, 365x1, 420x1 (PR by 7 lbs)

in Ohio for a long weekend that I suspect will involve a little bit of beer and a little bit of pizza. some sprints today, tabata Monday then back in the gym upon return Tuesday.

Supplemental goal is to pare down a tiny bit of bodyweight by end of September for FGBIV
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Old 08-26-2009, 08:11 AM   #13
Justin Keane
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do I call it a lost weekend? i think so. did not feed and water myself optimally these last few days, fighting off a cold but i think i am out of the woods today and am itching to get back into the gym tomorrow.

going to go heavy on the Fight Gone Bad exercises in my metcons over the next few weeks. Box Jumps and Push Presses in particular. and interval/tabata rows are always fun.
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Old 08-27-2009, 11:32 AM   #14
Justin Keane
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back to work. man that felt good.
w/u: dynamic range of motion--saw Dutch video the other day and mimicked that w/u with some added dislocates
no handstand work today--shoulder felt a little hinky during dislocates
oly: hang power clean, 95x5, 125x3, 135x2x2, 145--need work on hip pop and the extension up and slightly back. training partner observed that my hip angle isn't changing very much.
strength: back squat, 145x3, 197x3, 215x3, 225x3
metcon: kb swings, box jumps, 15-10-5, 2 pood, 2:38--10 sec better than last week which i count as a nice victory given this weekend's bacchanalia
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Old 08-28-2009, 03:46 PM   #15
Justin Keane
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w.u: dynamic range of motion plus some dislocates
oly: snatch technique work, 95 lbs for 5-6 sets of 2 and 3. got some good instruction on driving the knees back rather than moving the bar around them
no strength work today as oly went a little long

metcon: 5 rds: 5 db thrusters (55 lbs), 5 chest to bar pulls, 50 yd sprint (then walk back), 8:48

tweaked my lower back on a thruster...think i may have been hyperextending it slightly as i was hyperaware of doing that. icing it now, not feeling so hot. discretion would have been the better part of valor on this one, maybe should have stuck with 45 or 50. will likely take tomorrow off and see how monday feels. if need be, i'll go back in with light oly technique work and bench press for strength and figure out some supercrazy metcons
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Old 08-31-2009, 05:45 PM   #16
Justin Keane
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back at it tomorrow--reducing volume slightly from 5 days to 4 (though I only hit it 2x last week), am going to look into doing some mma-type training on a 5th day for a change of pace.

not feeling super since reintroducing dairy on the meta resets; taking that out of the equation and moving back to strict paleo.
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Old 09-01-2009, 12:09 PM   #17
Justin Keane
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ok, go team paleo!

w/u: dislocates, goblet squats, and then right into it. shorter session today, getting the land legs back a bit

strength: push press, 45x5, 95x5, (working) 115x5, 125x5, 139x5, 144x5, 149x4

metcon: 500m row, 30 situps, 400m row, 25 situps, 300m row, 20 situps, 7:30

kept rows close...lost it on the last 150m or so.
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Old 09-14-2009, 11:51 AM   #18
Justin Keane
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that was a little break, huh? felt like crap for the last two weeks--hoping it was just the strep and not anything more lymphy.

anyhow, back at it and what the hell, we'll call this week 1 of 12. reset.

w/u: dynamic rom

oly
: power snatch 95x2x3, 105x2x4...my snatch is broken. just can't put it together from ground up, not getting pop. the oly seminar with coach b will be very welcome this weekend

strength
: press 95x5 (w/u), 125x4, 130x3, 135x1...shooting for 125x5x3 next week

metcon: 5 rds: 5 back squat 185, 5 c2b pullups, 10 pushups, 7:06. Abt 60% pulls c2b.

felt really good to be back
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Old 09-16-2009, 04:19 PM   #19
Justin Keane
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Tuesday: free day

15 power clean & push jerk, 135 lb, 3:30 (slightly ahead of best Grace pace, but was bonking for sure)
then
power clean & jerk 135x2x8 (abt 30-45 sec rest btw sets)

Wednesday: rest day

Tomorrow back at it.
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Old 09-17-2009, 12:09 PM   #20
Justin Keane
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crap day today.

w/u: 500m row, 1:46. maybe go at a 2:00 pace

handstand work, 5-7 min. didn't feel as solid this time in the kickup as it did last time.

oly: clean and jerk, technique, 95x1x3, 105x1x3, 115x1x2. got some nice cues from a fellow CFB athlete on the jerk. thanks John Z

strength: high bar back squat, 165x5, 209x4--head wasn't into this and time was ticking.

metcon: had wanted to do heavy helen (w.sprints and weighted vest pullups), but instead went for 3 rounds 10 kb swings (2 pood), 15 tuck jumps, 20 situps, 4:06
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