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Old 03-16-2010, 03:21 PM   #151
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Tuesday - 3.16.10 - Squat

Easy Day
Row 500m
Agile 8
Squat
Airx5
455
755
855
9512
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Old 03-17-2010, 07:42 PM   #152
Dominic Sirianni
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Posts: 263
Default Wednesday - 3.17.10 - Bench

500m row @ 1:50 pace
Agile 8

Bench
45x5
95x3
135x2

working sets
195x3
225x3
250x13 (PR)

then
5 sets of
bench 105 x 10
db row 35 x 10

1k row 4:40
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Old 03-29-2010, 07:19 PM   #153
Dominic Sirianni
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Posts: 263
Default Monday - 3.22.10 - Press

500m row

did some sandbag sprints which definitely stupidly sapped my strength for my presses. I did them cause some other people were doing them and I got sucked in. Lesson learned.

Press
150x5
170x3
190x6

no assistance work


That should teach me to do conditioning before strength...
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Old 03-29-2010, 07:24 PM   #154
Dominic Sirianni
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Default Tuesday - 3.23.10 - Squat/DL

500m row
Agile 8
400m light jog - knee hurting
some cone agility drills

Squat
45x5
80x5
90x3
100x12

deadlidt
75x3
85x3
95x12

3 sets of
GHD situps x 10
reverse hypers x10
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Old 03-29-2010, 07:29 PM   #155
Dominic Sirianni
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Posts: 263
Default Wednesday - 3.24.10 - r

500m row
Agile 8
10 k row - 51:05

was trying for 51:00, but couldnt reel it in.

glute ham raises 1,1,3
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Old 03-29-2010, 07:42 PM   #156
Dominic Sirianni
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Default Thursday - 3.25.10 - Bench

Jump Rope
60/50/40/30/20/10
Agile 8

Bench
45x5
95x3
135x3

210x5
240x3
265x9

then 5 sets
bench 115x10
db rows 40x10

2k row - 7:55.3 (PR)
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Old 03-29-2010, 07:48 PM   #157
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Saturday - 3.27.10 - Snatch/OHS/DL

First day getting back into some Oly stuff since back injury about 2 months ago

Jump rope
70/60/50/40/30/30/10

Overhead squat practice working up to some light triples
high hang snatch working some light triples

back felt solid, pulled the plug before doing anything stupid

deadlifts
80x5
90x3
100x15

3 sets of
3 glute ham raises
15 reverse hypers
15 GHD situps

Agile 8
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Old 03-29-2010, 07:51 PM   #158
Dominic Sirianni
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Default Monday - 3.29.10 - Press

Deload week

Warmed up with jump rope
10/20/30/40/50/60/70

Then some stretching courtesy of Pete

Press
455
805
1005
1205

Then 5 sets of
Press 4510
1 pull up

Then
3k row nice and easy @ 7 damper ~2:24 pace 14:19

Finished with agile 8
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Old 03-30-2010, 09:53 PM   #159
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Tuesday - 3.30.10 - Squat

Jump Rope
10/20/30/40/50/60/70/60/50/40/30/20/10
Agile 8
Squat
455
555
655

Some jogging and calisthenics

14 rounds of Coach Rut's DB bear at 40# Ouch
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Old 03-31-2010, 05:13 PM   #160
Dominic Sirianni
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Default Wednesday - 3.31.10 - Bench/DL

Warmed up with some db swings, pp, dl, push up -rows and throws

Bench (deload week)
455
955
1155
1405
1705

Deadlift
455
555
655

Finished with some sled drags Good times
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