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Old 01-11-2010, 11:23 AM   #111
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Saturday - 01.09.10 - Bench/oly/Conditioning

Bench Press
55 @ 260 last set 7 reps

Oly Class
muscle snatch
hang power snatch

20 squats plu sone box jump not for time four rounds

Conditioning
1/2 Kalsu 15 minute cap
every minute do 5 burpees and max rep 135# thrusters until you complete 50 thrusters or run out of time

I ran out of time at 27 reps
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Old 01-14-2010, 05:49 AM   #112
Dominic Sirianni
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Default Sunday - 01.10.10 - Rest Day

Rest Day
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Old 01-14-2010, 05:55 AM   #113
Dominic Sirianni
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Default Monday - 01.11.10 - Power Cleans

Power Cleans
5x3 @ 205lbs.

1RM Box Jump
32"

400m
1:27
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Old 01-14-2010, 11:53 AM   #114
Dominic Sirianni
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Default Tuesday - 01.12.10 - skills

Hand stand practice, rings practice, etc.

10 mins AMRAP

2 dead hangs
4 ring dips
6 OHP 135#
8 k2e kipping

3 rounds

rest then row a bunch
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Old 01-16-2010, 04:50 PM   #115
Dominic Sirianni
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Default Wednesday - 01.13.10 - pullups, etc

Pull Ups
2-1-1-1-1-1

GHD Sit Up with 12lb med ball/AbWheel Roll Out
5-5-5 each
not for time

Rest

50 burpees
5:10
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Old 01-16-2010, 04:51 PM   #116
Dominic Sirianni
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Default Thursday - 01.14.10 - Rest Day

Rest Day
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Old 01-16-2010, 04:52 PM   #117
Dominic Sirianni
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Default Friday - 01.15.10 - Rest Day

Rest Day
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Old 01-16-2010, 05:01 PM   #118
Dominic Sirianni
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Default Saturday - 01.16.10 - Bench/Snatch/Row

100 jump rope
Bench
265 4x5
265 1x8

Snatch Progressions

worked on the first pull, RDL with snatch grip

Snatch grip deadlift
165 2x3
225 3x3

Really felt it in my grip

5k row - 22:45.9

50 push-ups
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Old 01-18-2010, 09:38 AM   #119
Dominic Sirianni
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Default Sunday - 01.17.10 - Rest Day

Read an article from Dan John about rest and resting more and was considering complete rest for a week every 8 weeks.
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Old 01-19-2010, 06:01 AM   #120
Dominic Sirianni
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Default Monday - 01.18.10 - Deadlifts?

set up to do 5x3 deadlifts @ 475

I did some jump rope, a bunch of rolling and stretching and then warmed up as follows:

45x5
135x3
225x3
315x2
415x1

I did my first set at 475 no problem.

The first rep of the second set, I felt a shooting pain in my lower back on the right side. I stopped the deadlifts and did some rolling, stretching and reverse hypers.

Lot of pain.
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