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Old 04-05-2010, 06:52 PM   #161
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Thursday - 4.1.10 - Row

Easy 3k row - 14:52
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Old 04-05-2010, 06:57 PM   #162
Dominic Sirianni
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Posts: 263
Default Saturday - 4.3.10 - Conditioning

Did a partner workout with the Saturday morning class

Partners had to do equal work. While one worked the other rested in the bottom of a squat.

10 Burpees
20 Push ups
30 Wall Balls
40 kb swings
50 sit ups
60 kb dead lifts
70 air squats

Both partners run 800m

15:21

Fun easy workout. My folks were in town as well as my brother and his girl and they all participated.
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Old 04-05-2010, 07:08 PM   #163
Dominic Sirianni
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Default Monday - 4.5.10 - Press

Jump rope
10/20/30/40/50/60/70/80/70/60/50/40/30/20/10

Agile 8

Press
455
955

Working sets
1355
1555
17511 (PR)

5 sets of
11510
Black band dead hang pullups x 11

Sled drags ~20yds
452
902
1352
1806

The sled drags opened my lungs wide. .
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Old 04-07-2010, 05:48 AM   #164
Dominic Sirianni
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Default Tuesday - 4.6.10 - Squat

Pretty sore from the day before

500m row
Agile 8

Squat
45x5
70x5
85x5
95x15

Three sets of
reverse hypers 15 - 15 - 15
GHD sit ups 20 - 20 - 20
GHR 2 - 3 - 4

Still feeling some instability and clicking in my back
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Old 04-07-2010, 06:01 PM   #165
Dominic Sirianni
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Posts: 263
Default Wednesday - 4.7.10 - Bench

Jump Rope
10/20/30/40/50/60/70/80/70/60/50/40/30/20/10

Simple 6

Bench
Warm ups
45x5
95x3
135x2

Working sets
185x5
215x5
240x16 (PR)

Assistance BBB
5 sets
Bench 150x10
DB Row 45x10
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Old 04-08-2010, 06:15 PM   #166
Dominic Sirianni
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Default Thursday - 4.8.10 - Deadlift

500m Row
Agile 8

Deadlift
455

705
855
9520

Reverse hypers 320

GHR 1,2,3,4,2,1

DB curls 25# 310
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Old 04-12-2010, 08:34 AM   #167
Dominic Sirianni
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Default Friday - 4.9.10 - Row

jump rope warm up
agile 8

easy 5k row

24:59
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Old 04-12-2010, 05:53 PM   #168
Dominic Sirianni
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Posts: 263
Default Monday - 4.11.10 - Press

Jump Rope
10-90-10
Simple 6

Press
45x5
95x3

Working sets
145x3
165x3
175x8

Assistance
5 sets of
Press 120x10
BB pull upx12
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Old 04-13-2010, 08:48 PM   #169
Dominic Sirianni
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Default Tuesday - 4.13.10 - Squat

500m row
agile 8

squat
45x5
working sets
75x3
90x3
100x20

pistol practice 3x5 with assistance

GHD 3x25

sled pulls (round trips)
45x1
90x1
135x1
180x9
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Old 04-15-2010, 08:57 AM   #170
Dominic Sirianni
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Posts: 263
Default Wednesday - 4.14.10 - Bench

Row 500m
Simple 6

Bench
455
955
1353

Working sets
2003
2303
25513

Assistance
5 sets of
Bench 15510
Db rows 5010

Cooper test
1600 m

Max dubs in 8mins
54

Feeling good
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