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Old 02-22-2010, 06:50 PM   #41
Collin O'Neill
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C&J:

2x95lbs, 1x135lbs, 1x150lbs


I am gunna be crying tomorrow. I was in a rush out the door, and wrote down the sets and reps incorrectly. I ended up doing a BS 3x5 of 200, and then a 3x5 of 230.




Ended out with a 4 min tabata alternating hitting the heavy bag and doing double unders.
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Old 02-23-2010, 05:59 PM   #42
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Snatch-

70% x 2, 80% x 1, 85% x 1,1

OHS-

90lbs x 5
100lbs x5
100lbs x 5

WOD-

10 round tabata:

45lb KB swing
95lb hang power clean
12lb slam ball
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Old 03-01-2010, 04:09 AM   #43
Collin O'Neill
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C&J-

175lbs x 3 (I went with the same weight as I was working on form, and because I tweaked my hand a little on one of the catches)

Front Squat-

5x175lbs 65%
5x195lbs 75%
5x220lbs 85%

Dead lift-

5x250lbs 65%
5x285lbs 75%
5x330lbs 85%

Weighted pullups-

4x4 50lbs
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Old 03-02-2010, 05:45 AM   #44
Collin O'Neill
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Monday 3/1:

Felt like crap today, cut out the snatch and WOD.

Press:

5x85
5x100
5x115

Back squat:

5x200
5x230
5x265
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Old 03-05-2010, 04:03 AM   #45
Collin O'Neill
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Tuesday 3/2:

C&J:

112lbsx2 (55%)
155lbsx1 (75%)
165lbsx1,1,1 (80%)

8 rd tabata:

Shoulder Press-85lbs
Lunges-45lbs
Hang Power Clean-85lbs
Front squat-85lbs


Wednesday 3/3:

5 rounds:

HSPUs x 5
Lunges x 15
50lb dumbbell swing x 10
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Old 03-07-2010, 03:23 PM   #46
Collin O'Neill
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Saturday 3/7:

C&J
55%x2-110lbs
75%x1-155lbs
80%x1,1,1-165lbs

Back Squat
3x215lbs (70%)
3x250lbs (80%)
3x280lbs (90%)

WOD:

16 round tabata:
Knees to Elbows
Continuous punches with 10lb dumbbell in each hand
Air squats


Sunday 3/8:

Snatch:

75%x2-105lbs
80%x1-110lbs
85%x1,1-120lbs

Overhead Squat:
3x85lbs (70%)
3x95lbs (80%)
3x110lbs (90%)

WOD:

Three rounds-
Dips x 10
45lb KB swing x 15
Pull-ups x 5
Double Unders x 10
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Old 03-09-2010, 06:46 PM   #47
Collin O'Neill
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Clean and Jerk:

155x1 (75%)
175x1 (85%)
195x1 (95%)

Front Squat:

3x200lbs (70%)
3x225lbs (80%)
3x255lbs (90%)

Deadlift:

3x270lbs (70%)
3x305lbs (80%)
3x345lbs (90%)

Weighted Pullups:

45lb kettlebell used for all sets

5, 4, 3, 4, 3
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Old 03-12-2010, 05:41 AM   #48
Collin O'Neill
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Thursday 3/11:

Snatch:

1x 100lbs (75%)
1x115lbs (85%)
1x130lbs (95%)

I really need to work on my form on the heavier loads. Sometimes I will just muscle it up and end up doing an OHS rather than get under the bar in time.

Press:

3x100lbs (70%)
3x115lbs (80%)
3x130lbs (90%)

Back squat:

3x215lbs (70%)
3x250lbs (80%)
3x280lbs (90%)

WOD:

12 minute tabata. Alternating 10lb dumbbell punches, 65lb thrusters, air squats, and tuck jumps. Didn't plan on the air squats and tuck jumps, but turns out the first two toasted my shoulders too much to keep going well.
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Old 03-20-2010, 10:58 AM   #49
Collin O'Neill
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Monday 3/15:

C&J

2x110lbs (55%)
1x155lbs (75%)
1,1,1 x 165lbs (80%)

Back Squat:

230lbs x 5 (75%)
265lbs x 3 (85%)
295lbs x 1 (95%)

WOD:

5 rounds of:
20 situps
10 double unders
5 pullups
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Old 03-20-2010, 11:00 AM   #50
Collin O'Neill
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Tuesday 3/16:

Snatch:

100lbs x 2
110lbs x 1
115lbs x 1,1

Overhead Squat:

110lbs x 5 (75%)
125lbs x 3 (85%)
135lbs x 2 (95%)

WOD:

12 round tabata -- tuck jumps, KB swings (44lbs), pushups
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