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Monday January 21 2008
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - take up to a med-heavy single
  • Press - 5 x 3 med-heavy

2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest

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8 Comments
Derek Simonds 2008-01-21
Using my newly minted Coaching cert I hearby give myself the day off. See everybody tomorrow.
Mike Donnelly 2008-01-21
Felt like I could have PR'ed on the squats
BS: 185
Press: 95 5X3
Bnk Snatch grip Press: 75 5X3
Max 2008-01-21
PR Day (Did this yesterday)
Snatch: 87kg (new pr +7)
CJ: 120kg (new pr + 10)
FS: 155kg (new pr + 10)

Great progress: Going to take a break from so much olympic lifting though (maybe only 4 times a week)

Did a kettlebell workout today instead of posted:
5 rounds of:
10 double dead clean
10 double thruster
10 pullup
10 double snatch
10 mb slam situps
10 burpee broad jump
used a pair of 20kg bells for entire workout

took about 22 minutes. Very difficult.
mike 2008-01-21
Squat 130kg
Press 60*3*5

Scaled TGU to 12 %BW and all PU broken into little pieces
Round one ~9:15
Round two ~10:00

Out of shape, bnut trying
Jeff G 2008-01-22
BS: 284#
Press: 130#

MetCon: Subbed 30 double unders for running (meant to sub 60 du's, but got confused), 50# for tgu's: 16:25
John Frazer 2008-01-23
Squat: 185#
Press: 85x5, 90x5, 90x4

Was running late so accepted the invitation to do only one round of metcon -- 11:07
Scotty Hagnas 2008-01-23
Resting at least most of this week. Workload at the gym has been crushing, and sleep is in short supply as well.
Evan Von Qualen 2008-01-27
Big thanks to Greg and Amiee, for a great cert. and excellent coaching.
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