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Old 11-17-2009, 02:07 PM   #41
Dominic Sirianni
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Default Sunday - 11.01.09 - Team conditioning

Four stations:

push-ups
1.5 pood kettlebell swings
rest
80 meters out and back

4 members to a team - cycle through each exercise in order. Score is total reps in 12 minutes

We got 581.
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Old 11-17-2009, 02:10 PM   #42
Dominic Sirianni
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Default Monday - 11.02.09 - Tommy V

this was programmed at the box:

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps1
5 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.


My shoulder was hurting so I just did some rope climbs - it was my first time getting up and down a 15' rope.
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Old 11-17-2009, 02:18 PM   #43
Dominic Sirianni
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Default Tuesday - 11.03.09 - Deadlift

Deadlift
1-1-1-1-1-1-1 reps

475-525-545(f)-545(f)-495-495-495

then 405x5

Rest as needed...

Three rounds for time:
15 push ups
Sprint 200 meters

5:55

then

30 GHD's no clock
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Old 11-17-2009, 02:20 PM   #44
Dominic Sirianni
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Default Wednesday - 11.04.09 - Rest Day

Rest Day - business travel
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Old 11-17-2009, 02:20 PM   #45
Dominic Sirianni
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Default Thursday - 11.05.09 - Hotel met-con

Hotel room met-con

10 push-ups
15 squats

10 rounds

11:01
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Old 11-17-2009, 02:21 PM   #46
Dominic Sirianni
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Default Friday - 11.06.09 - Yoga

did an hour of Yoga at BE Gym in Carroll Gardens Brooklyn with my friends
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Old 11-17-2009, 02:25 PM   #47
Dominic Sirianni
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Default Saturday - 11.07.09 - rest day

Rest Day
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Old 11-17-2009, 02:25 PM   #48
Dominic Sirianni
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Default Sunday - 11.08.09 - rest day

rest day
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Old 11-17-2009, 02:29 PM   #49
Dominic Sirianni
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Default Monday - 11.09.09 - squats/push-ups/sit-ups/squats

For time:
12 Squats
12 Push-ups
12 Pull-ups
12 Sit-ups
24 Squats
24 Push-ups
24 Pull-ups
24 Sit-ups
36 Squats
36 Push-ups
36 Pull-ups
36 Sit-ups

29:52
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Old 11-17-2009, 02:30 PM   #50
Dominic Sirianni
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Default Tuesday - 11.10.09 - Mile TT

Mile - 7:35

then

30 GHD's 0:55
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