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Old 12-31-2009, 09:07 AM   #101
Dominic Sirianni
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Default Wednesday - 12.30.09 - Rest day

rest day with extra napping
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Old 01-01-2010, 04:10 PM   #102
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Default Thursday - 12.31.09 - Conditioning

Snatch balance practice

400m run
25 burpees

4 rounds

25:08
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Old 01-01-2010, 04:18 PM   #103
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Default Friday - 01.01.10 - Bench/Core

Bench press
135x5
205x5
255x5x5

Slow GHD sit-ups with 10lbs. med ball held overhead
5x5

5 ab wheel roll outs from knees
10 wall slams per side

5 rounds not for time
Last round cut short by equipment failure

plank hold 1:24
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Old 01-05-2010, 10:07 AM   #104
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Default Saturday - 01.02.10 - Running/OHS/Conditioning

Running technique drills

then

Fartlek - slow pace - 5 rounds

then OHS with 3 second pause at the bottom 3 reps 5 sets working up to 155#

then rest and recover

Team Workout
4 person team
One person working at a time, with one person holding a 1 pood kb above the waist - complete the following
50 Thrusters
75 knees to elbows
100 pullups
150 situps
run 1600m
200 squats
250 double unders
Row 3000m

38:10
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Old 01-05-2010, 10:08 AM   #105
Dominic Sirianni
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Default Sunday - 01.03.10 - Rest Day

Rest Day
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Old 01-05-2010, 10:09 AM   #106
Dominic Sirianni
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Default Monday - 01.04.10 - Rest Day

Rest Day
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Old 01-06-2010, 08:44 AM   #107
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Default Tuesday - 01.05.10 - Deadlift

Handstand practice, some ring push-ups, frog stands a la Leo's W/U

then Deadlift 5x5 @ 440#
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Old 01-07-2010, 12:33 PM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: double post
Old 01-11-2010, 12:19 PM   #108
Dominic Sirianni
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Default Wednesday - 01.07.10 - Press

Strict standing press 5x5 @ 175#

rest

21-15-9
burpees
box jumps 22"

7:52
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Old 01-11-2010, 12:21 PM   #109
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Default Thursday - 01.07.10 - Rest

Rest Day
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Old 01-11-2010, 12:21 PM   #110
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Default Friday - 01.08.10 - Skills

Light warm up then practiced 1 arm push ups and one arm chins
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