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Old 02-23-2010, 07:03 PM   #141
Dominic Sirianni
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Default

Tuesday - 2.23.10

Front Squat
33.55
38.55
43.55x3

5min row – 1030m

Starting out super light. Used the women's bar today. My buddy said I would make IGX proud if they saw me. Either way I am going to do a complete reset and just do a 5 lb linear progression on squats and deads. No Rush.
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CrossFit 305 - Sweet Fitness in the heart of Miami

Last edited by Dominic Sirianni; 02-24-2010 at 11:43 AM. Reason: forgot to add date
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Old 02-24-2010, 10:07 AM
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Old 02-24-2010, 11:42 AM   #142
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Wednesday - 2.24.10 - Bench

Agile 8
500m easy row

Bench
455
953
1352
1851

Working sets
2155
2403
2709 (PR)

Then
5 sets of
10010 BP
2510 DB row
1 min rest

Rest and recover
5k Row 22:55.8

Roll and stretch
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Old 02-27-2010, 02:15 PM   #143
Dominic Sirianni
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Default Saturday - 2.27.10 - Press

Press
455
805
955
1155

5 sets
9510
BB pull upsx10

DL
655x5

Row
30:30 work:rest 4
175m
164m
151m
163m
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Old 03-02-2010, 09:19 PM   #144
Dominic Sirianni
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Default Tuesday - 3.2.10 - Bench

500m easy row
Agile 8

Bench Deload Week
45x5
95x3

Working sets
115x5
140x5
170x5

Then assistance work
5 sets of
Bench 45x10
Ring Rowsx10

Then
2k row - 7:55.7
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Old 03-05-2010, 12:29 AM   #145
Dominic Sirianni
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Default Thursday - 3.4.10 - Squat

Agile 8

Very light
45x5
55x5
65x5

Then 5 sets of
20 air squats
20 step ups - 16"

Then
Easy 8 minute row
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Old 03-09-2010, 08:53 PM   #146
Dominic Sirianni
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Default Saturday - 3.6.10 - push ups

push up ladder 14+10

then carried a whole bunch of plates, db's, kb's two blocks to the new gym. Damn that was freaking rough.

Next day spent 9 hours laying floor and moving all the plates and GHD's and racks around. I was HOUSED, but now we are in 3500 sq ft as opposed to 900. It feels good.
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Old 03-09-2010, 08:56 PM   #147
Dominic Sirianni
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Default Tuesday - 3.9.10 - Press

500m easy row
agile 8

Press
45x5
95x3
115x3

Working sets
130x5
150x5
170x11 (PR)

then
5 sets
95x10
bb pull upsx10

then 3k row 14:11 medium exertion
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Old 03-10-2010, 07:33 PM   #148
Dominic Sirianni
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Default Tuesday - 3.10.10 - Squat

500m row
Agile 8

Rebuilding squat from the ground up

45x5

Working Sets
70x5
80x5
90x10

Then
5 sets of
20 .5 pood Goblet Squats
20 abmat butterfly sit ups
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Old 03-15-2010, 10:34 AM   #149
Dominic Sirianni
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Default Thursday - 3.11.10 - Bench

500m row
Agile 8

Bench
180x5
210x5
240x12

then

5 sets of
BP 100x10
DB row 35x10
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Old 03-15-2010, 09:12 PM   #150
Dominic Sirianni
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Default Monday - 3.15.10 - Press/Deadlift

row 500m
agile 8

Press
45x10
95x5
115x2

working sets
140x3
160x3
180x9 (PR)

then
5 sets of
Press 100x10
Black band pull-upsx10

then Deadlift (rebuilding)
70x5
80x5
90x10

then
3 rounds of
10 GHD situps
5 roll outs from the knees
5 med ball slams against the wall per side
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CrossFit 305 - Sweet Fitness in the heart of Miami

Last edited by Dominic Sirianni; 03-15-2010 at 09:13 PM. Reason: left something out
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