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Old 09-15-2011, 11:46 PM   #21
Sam Ser
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thursday, september 15:

db power snatches
32.6 kg x 10, each arm
27.6 kg x 10, each arm

that was the first time i ever tried to snatch the 32. meant to do full snatches (with a squat), but it wasn't happening.
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Old 09-17-2011, 01:51 PM   #22
Sam Ser
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run 4.9 km
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Old 09-18-2011, 11:17 AM   #23
Sam Ser
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barbell shoulder press
67.5 kg x 3
60 x 5
52.5 x 7

walking lunges uphill
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Old 09-21-2011, 10:41 AM   #24
Sam Ser
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front squats
82.5 kg x 5 x 3

5 rounds:

SDLHPs w/17.5 kg barbell
push-ups
squats

40 seconds of work/20 seconds of rest each


thoughts: just what i needed, after a few days with a stomach virus.
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Old 09-23-2011, 07:54 AM   #25
Sam Ser
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pull-ups

ab-wheel rollouts

not a lot... only had 1 hour of sleep last night, and i'm fighting to keep my eyes open.

also, lots of foam rolling. quads are really sore from the front squats on wednesday night.
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Old 09-25-2011, 11:16 AM   #26
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50 burpees

3:01

that's an 11-second PR... even without having slept last night.



maybe next time i can get under 3 minutes?
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Old 10-01-2011, 02:21 PM   #27
Sam Ser
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friday, sep. 30:

practice TGUs
worked up to 23.8 kg db

plus, about 50 pull-ups
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Old 10-03-2011, 01:16 PM   #28
Sam Ser
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front squats
67.5 kg x 10,9,7
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Old 10-05-2011, 06:54 AM   #29
Sam Ser
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50 clean and presses, 47.5 kg
50 supine ring rows
50 double-unders

took half an hour. i wasn't rushing... but it's not as if i could have cut that time in half. i could have shaved a few minutes, if i had to.

presses were actually jerks (i think), which is cool because i haven't done that before.
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Old 10-06-2011, 01:52 PM   #30
Sam Ser
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walking lunges w/10 kg plate overhead, 40 steps

tabata tuck jumps

4 rounds:

push-ups to failure
mountain climbers, 3 x push-ups result

thoughts:
could have done more lunges, maybe more weight.
overall, it felt like a good workout. left me a fun kind of tired.
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