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Old 06-06-2009, 08:15 PM   #1111
Derek Weaver
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Originally Posted by Derek Simonds View Post
June 6 Saturday

D W/U

RKC Armbars 5 minutes

Hammer time plus some extras

Rack Pulls 45 X 5, 135 X 5, 225 X 5, 325 X 5, 375 X 5, 455 X 5, 505 X 5 (PR all the way around)

65 LB DB Shrugs X 12 X 4

15, 9 , 6 of
P/U's
Box Jumps
Push Ups

Really wanted to hit some assistance work from yesterdays DL session and get the blood flowing. Off to my mom's open house. Should be interesting as it is military applications of lasers.
Sweet rack pulls.
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Old 06-06-2009, 08:25 PM   #1112
Allen Yeh
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That's a lot of weight!
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Old 06-06-2009, 10:16 PM   #1113
Kevin Perry
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yea it is, nice job.
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Old 06-07-2009, 05:59 AM   #1114
Derek Simonds
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A picture of the 505 goodness. I am using these to add mass to my back. I have been reading a bunch on rack pulls lately. I can pull so much more from the rack then I can from the floor. I am sure everyone can but I want to get those numbers a lot closer!

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Old 06-07-2009, 08:10 AM   #1115
Derek Simonds
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June 7 Sunday

D W/U

45 X 5, 95 X 5, 115 X 5, 145 X 3, 165 X 3, 185 X 8

Dips 8 X 3
Chin Up 6 X 3

DB Incline Press 40 X 8, 50 X 8, 65 X8
DB Row 65 X 10 X 3

Met-Con

Partner Workout

60 M Med Ball Throw
60 M Sprint

Partner throws ball all the way then other person sprints to them immediately picks up med ball and throws to other side. Partner then sprints and throws med ball.

Core

5 People in a circle passing 3 med balls for 30 seconds at a time each direction 2 times each direction

Partner med ball passes 30 seconds at a time each direction 2 times each direction

Planks 1 minute X 3

Nice workout. Now off to the beach to go surfing then to the airport to pick up Tracy! Yeah us.
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Old 06-08-2009, 05:03 AM   #1116
Derek Simonds
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June 8 Monday

D W/U

EC Foam Rolling

BS 45 X 5, 95 X 5, 135 X 5, 165 X 3, 190 X 3, 210 X 3, 235 X 3

Met-Con

Partner work

Sled Drag Sprints + 90 LB's X 50 M's
Farmers Walk 36 KG KB and 28 KG KB (alternate sides with KB's)
Wash Rinse Repeat 10 times

You drag then carry then rest while partner does same.

If the Magic are going to lose at least they should have the courtesy to do so in regulation for us East Coast fans! I am just too freaking tired right now. Surfing with the kids was a blast yesterday. We rode a 10' 2" long board and Jr could stand on in it with no waves pushing him. Kind of makes it easy. Delaney didn't want to stand up and ride but she rode a couple of waves laying down. Got rained out early so we headed over to the mall to kill some time before picking up Tracy. Good to have her home.
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Old 06-08-2009, 09:44 AM   #1117
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Looking at the bar with that many plates stacked on it is a very pretty sight.
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Old 06-08-2009, 07:18 PM   #1118
Derek Simonds
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June 8 Monday PM

Just in case anyone was curious yes I did BJJ at Gracie Barra Orlando for the first time in 30 days! Hell Yeah I am back.

Good class with Todd going over the fundamentals of the scissor sweep and gi collar choke from the mount. Nice to be on the home mats for a change.
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Old 06-08-2009, 07:29 PM   #1119
R. Alan Hester
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Quote:
Originally Posted by Derek Simonds View Post
June 8 Monday PM

Just in case anyone was curious yes I did BJJ at Gracie Barra Orlando for the first time in 30 days! Hell Yeah I am back.

Good class with Todd going over the fundamentals of the scissor sweep and gi collar choke from the mount. Nice to be on the home mats for a change.
I care. I thought maybe the Blue Belt Curse had set in.

Since Roger Gracie Finished 9 Blackbelts in 9 matches with the collar choke, I'd say it is worth it.
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Old 06-10-2009, 07:59 AM   #1120
Derek Simonds
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Only curse I have been laboring under is the travel curse. It is tough when schedules change and work is chaotic to get to class regularly. In fact one of my quotes I say all the time is don't stress over it life just gets in the way sometimes. As long as I don't fall asleep at my desk today I have every intention of making class this evening.

Last night was one of those nights that I hope I remember forever. I took Jr to the NBA Finals to watch our hometown Orlando Magic vs the LA Lakers. What a great event. We arrived at the arena around 7:00 and started walking around looking at the different booths that were set up. Normal radio stations, promotional companies et al. as we were walking around Jr and I did a couple of the different challenges that were set up and within 15 minutes we had won 5 t-shirts, the new Black Eyed Peas CD and 4 tickets to Year One next week. I am pretty sure he could have gone home happy right then.

Pretty cool to see history with Orlando's first ever Finals victory last night and they shot an NBA Finals record 62% from the field. Here are some pictures from last night.





Jr standing on the fountain outside the arena.



Us cheering for the Magic. Getting pretty excited as we take the lead in the 2nd quarter.



This is what happens when a naturally curious boy has two bang sticks that deflate on him during the game. He disassembles them to find out why they are glowing.
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