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Old 10-22-2009, 11:43 AM   #31
Justin Keane
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Wed, Oct 21
rest day

Thurs, Oct 22
w/u 400m run, 35 o/h sqts PVC
oly power snatch 105x2x10 on the minute...not thrilled w/extension. Back to shrugs next week
strength box squats 145x3x8 every 30 seconds
metcon 4 rounds max chest-to-bar, 100m sprint (walk back), 7:15, devolved into 10 pulls 3rd & 4th rds
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Old 10-26-2009, 11:38 AM   #32
Justin Keane
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Fri, Oct 23
rest day

Sat, Oct 24
felt like all deads in the shed: 225x5, 275x5 (o/h grip), 325x2, failed at 375. Max is 420 so this just felt like crap. Called it a night after that.

Sun, Oct 25
Rest day

Mon, Oct 26
w/u40 PVC o/h squats
oly On the minute for 10 min: 2 clean shrugs, 1 hang power clean 135 lb. Up 5 next week
strength back squat 240x5x3
metcon 25 situps, 25 pushups, 200m farmer's walk (w/1.5 pd kbs), 25 situps, 25 pushups, 5:41
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Old 10-30-2009, 11:46 AM   #33
Justin Keane
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Tue-Thurs Oct 27-29
rest

Fri, Oct 30
warmup: 20 pvc o/h squats
warmup/oly: power snatch, 10 minutes, 95 lb, either 2 or 3 on the minute--working on shrug
strength: press 122x5x3
strength: weighted pull 30x5, 30x4 (failed at 5th rep)--deload next week and go up by 1s if need be
metcon: 4 rounds--5 back squat, 185; 2 pood kb in both hands farmer walk 30 yards; 10 sandbag cleans (45 lb?); 2 pood kb farmer's walk 30 yards, untimed

that metcon was fun.
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Old 10-31-2009, 11:09 AM   #34
Justin Keane
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Sat, Oct 31

Light day today, just long cycle c&j (26/20 lb), about 6 min
About to go for a walk, 70 and sunny out--too nice to miss.

meanwhile, on tv, vincent price is being haunted by a ghost.
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Old 11-02-2009, 11:36 AM   #35
Justin Keane
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Sun, Nov 1
rest day, 500 kcal deficit, <30g cho

Mon, Nov 2
warmup: 135 lb squat, sat at bottom and rotated hips
oly: every min on min for 10 min, 138 lb clean shrugx2, hang power clean x1
strength: high bar back squat 245x5x3, some back rounding so will deload next week
metcon: 4 rounds, 7 pullups, 12 pushups, 50m sprint, walk back w/37.5 lb vest, 8:27
500kcal deficit, <30g cho
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Old 11-05-2009, 11:19 AM   #36
Justin Keane
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Tues, Nov 3, Wed Nov 4
rest days; kcal deficit 200-300 each day, <40g cho

Thurs, Nov 5
w/u: pressing w.empty bar
strength press 125x5x3
strength weighted pull 35x5x2, 35x4 (failed on last rep)
metcon row 500m, 42 situps, row 400m, 30 situps, row 300m, 18 situps, 8:30
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Old 11-06-2009, 01:52 PM   #37
Justin Keane
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Fri, Nov 6
olysnatch shrug 155x2x 10 min every min on min
strength/speed dynamic effort squat 155x3x8 (w/30-40 sec rest btw sets)
no metcon today
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Old 11-07-2009, 06:51 AM   #38
Justin Keane
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Sat, Nov 7
metcon 3 rounds of 3x 9 26/20lb kb cleans, 6 pushups, 9 squats--rest 1 min btw rounds. Then son's baby monitor went off so 4th round was done 27 cleans, 18 push, 27 squats while he watched. Abt 15 min total. And now...to carb up
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