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Old 12-29-2009, 01:51 PM   #81
Dominic Sirianni
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Default Thursday - 12.10.09 - MetCon

Complete three rounds for time of:

Run 800m
155 pound Power cleans, 21 reps

RX - 35:16

Predictably the run slowed me down. Back felt a little crampy, but not too bad overall.
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Old 12-29-2009, 02:02 PM   #82
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Default Friday - 12.11.09 - Rest Day

Rest Day
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Old 12-29-2009, 02:04 PM   #83
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Default Saturday - 12.12.09 - Rest Day

Rest Day
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Old 12-29-2009, 02:05 PM
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Old 12-29-2009, 02:10 PM   #84
Dominic Sirianni
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Default Sunday - 12.13.09 - Rest Day

Rest Day
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Old 12-29-2009, 02:14 PM   #85
Dominic Sirianni
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Default Monday - 12.14.09 - MetCon

Row 1000 meters
42 Situps
21 Deadlifts 225
30 Situps
15 Deadlifts 225
18 Situps
9 Deadlifts 225

After calling time on last deadlift, continue to hold bar at full extension for maximum time.

13:40

sit-ups killed me
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Old 12-29-2009, 02:18 PM   #86
Dominic Sirianni
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Default Tuesday - 12.15.09 - Push Jerk

Push Jerk

1-1-1-1-1-1-1

45x3
95x2
135x2
185x1
205x1
225x1
235x1
245x1
255x1

form was best on 245. Need a lot of practice with this lift because the sky is the limit...

I really tend to have a difficult time getting my hips open all the way with consistency.
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Old 12-29-2009, 02:22 PM   #87
Dominic Sirianni
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Default Wednesday - 12.16.09 - MetCon

For time:
Run 800 meters

30 Kettlebell Swings
30 GHD Sit-ups
30 Kettlebell Swings
30 Knees to Elbows
30 Kettlebell Swings
30 AbMat Sit-ups

2 pood

35:35

Got some lower back cramps. First time doing more than 2 k2e.
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Old 12-29-2009, 02:23 PM   #88
Dominic Sirianni
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Default Thursday - 12.17.09 - Rest Day

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Old 12-29-2009, 02:24 PM   #89
Dominic Sirianni
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Default Friday - 12.18.09 - Rest Day

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Old 12-29-2009, 02:30 PM   #90
Dominic Sirianni
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Default Saturday - 12.19.09 - running, lifting

4 x 200m

2:30 rest between each effort

then snatch balance work with 3s and 5s

then C n J ladder @135#

6+6 - need to face the clock next time as I had a fair amount of juice left and just didn't realize where we we were in the minute.
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