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Old 02-17-2011, 12:56 PM   #21
Nathan Stanley
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(90 seconds rest between sets. Alternate
Exercises)
1a Front Squat: 2-3 sets 4-6 reps (225 lbs)
1bChins/Assistant Chins: 2-3 sets 4-6 reps

(60 seconds rest between sets. Alternate
Exercises)
2a Front Squat: 3 sets 8-12 reps (185lbs)
2b Chins/Assistant Chins: 2-3 sets 4-6 reps

(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
3aStep Ups: 2-3 sets 12-15 reps (each leg)
3b Lat Pulldown: 2-3 sets 12-15 reps (w/ bands)

4a DB Squat (Heels Raised): 2-3 sets 12-15 reps --40lbsL/R DB
4b Push Press: 2-3 sets 12-15 reps

Metcon
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Plant Walk-Ups x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds
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Old 02-18-2011, 08:24 AM   #22
Nathan Stanley
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Weigh-in: 229.8

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run
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Old 02-19-2011, 07:53 AM   #23
Nathan Stanley
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After 6 weeks, 228.2lbs
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Old 02-20-2011, 06:54 PM   #24
Nathan Stanley
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Workout 1, Week 2
1a RDL 2x6 x 235lbs (90 sec rest between exercises)
1b Military Press 2 x6 x 135lbs

2a RDL 2x 6x 185lbs (60 sec rest)
2b Military Press 2x 6 x 115lbs

3a Split Squat w/ 20 lbs DB L/R 2x12 L/R
3b Standing band pull 2x12

4a Pull throughs 2x15 x40lbs
4b Plyo push-ups 2x12

AMRAP in 2min w/ 2 min rest in between rounds x3
Hop scotch x 10
Step-ups x 10
Prone step offs x 10
Squats x 10
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Old 02-21-2011, 12:40 PM   #25
Nathan Stanley
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AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB
120 second rest
60 seconds burpees

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run
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Old 02-22-2011, 12:22 PM   #26
Nathan Stanley
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Weigh-in at home--229.2; Official weigh-in at school dressed--233--down 1 lbs officially although I think I'm down 2 or 3 from last week.

(90 seconds rest between sets. Alternate
Exercises)
1. Squat: 2 sets 5 reps x 275 lbs
2. Dumbbell or Cable Row: 2 sets 6 reps x 82.5 lbs L/R


(60 seconds rest between sets. Alternate
Exercises)
3. Jump Squat: 3 sets 12 reps w/ 45lbs plate
4. Dumbbell or Cable Row: 2 sets 6 reps x88.2 lbs L/R

(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
5A. Step Ups: 2 sets 12-15 reps (each leg)
5B. Lat Pulldown: 2 sets 12-15 reps
6A. DB Squat (40lbs x L/R): 2 sets 12-15 reps
6B. Push Press: 2 sets 12-15 reps x 40 L/R

Metcon
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
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Old 02-23-2011, 12:35 PM   #27
Nathan Stanley
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Weight this AM-229.2

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run
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Old 03-03-2011, 08:29 AM   #28
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Workout of the Day:

Deadlift (225x10 245 x 6)= warm-up
335 x 3, 355 x 3, 385 x AMRAP (5 reps)

...then…

AMRAP in 10 minutes

5 SDHP (#105/#80)
10 Swings (2 Pood/1.5 Pood)

9+1/2
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Old 03-09-2011, 12:51 PM   #29
Nathan Stanley
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Went for a run yesterday for about 20 min.

Today:
Workout of the Day:

Power Cleans (115x6 135 x 4)= warm-up
185 x 3, 205 x 3, 220 x 4
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Old 03-10-2011, 10:09 PM   #30
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39 minute run in unbelievably cold driving wind. First 6 minutes were TOUGH, then things picked up.
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