Friday, February 5, 2016

Friday 5.2: Sdhp, Snatch, Wod, Lunges, L-pullups

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Friday . Oly lifts emom: sdhp's and hang snatches. Wod, 5rds of: 40m farmer's walk @ 113kg, 40m lunges, 10 t2b. Cashout, 200m walkin...
Thursday, February 4, 2016

Thursday 4.2: Mobility

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Thursday . Mobility This was a rest day. I still drove to the gym, changed clothes, and sacrificed one hour of my time to mobility. Lots o...
Wednesday, February 3, 2016

Wednesday 3.2: Row, Squats, Ghd

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Wednesday . Metcon, 4rds of: 500m row, 50 air squats, 25 ghd. Time, 19.50. Quick one for this Wednesday. Body's feeling somewhat trash...
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Tuesday, February 2, 2016

Tuesday 2.2: Deads, Pull-ups, Box

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Tuesday . Deadlift singles (up to 200kg). Metcon, 5min amrap of: 10 pull-ups, 10 box. Result, 130 reps. Today was an easier day. Did some ...
Monday, February 1, 2016

Monday 1.2: Safety bar squats

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Monday . Safety bar squats 8x5 @ 122kg. Had to go to the doctor today as I don't have any more patience with the right wrist. I'm ...
Sunday, January 31, 2016

Sunday 31.1: Row, Farmer's walk, Sled, Sdhp

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Sunday . Strongman Sunday, 3rds of: 500m row, 40m farmer's walk @ 113kg, 500m row, 40m sled pull @ 110kg (plus sled), 500m row, 15 sdhp ...
Saturday, January 30, 2016

Saturday 30.1: Deads, Emom

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Saturday. Deads 5x5 (max 180kg). Emom x 20. 1st, 18 cal row. 2nd, 12 pistols. 3rd, 12 pull-ups. 4th, 16 ball slam. Nice session. Loved ...
Friday, January 29, 2016

Friday 29.1: Row, Sdhp, Box, Kb, Ghd

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Friday . 30sec on, 30sec off, for 10min: row. Wod, 10min amrap: 10 sdhp @ 50kg, 20 box overs. Wod, 5rds of 12 kb swing @ 32kg, 12 ghd. Eff...
Wednesday, January 27, 2016

Wednesday 27.1: Pistols, Pull-ups, Snatch

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Wednesday . Metcon, 15min amrap: 10 pistols, 10 pull-ups, 10 db snatch @ 30kg. Result, 214 reps. This was a one-metcon day and it was defi...
Tuesday, January 26, 2016

Tuesday 26.1: Row, Ghd, Pull-ups, Deads, Box

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Tuesday . Chipper, 500m row, 40 ghd, 30 pull-ups, 40 ghd, 500m row. Time, 9.17. Metcon, 21-15-9 of: deads (100kg), box. Time, 3.20. Accessor...
Monday, January 25, 2016

Monday 25.1: Squats, Bulgarian squats, Pull-ups, Box

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Monday . Back squats 4x8 @ 120kg. Bulgarian split squats 4x10 (both legs) @ 2x16kg dh's. Wod, 3-6-9-12-15 of: pull-ups and box. Anothe...
Sunday, January 24, 2016

Sunday 24.1: Row, Pistols, Sdhp, Sled

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Sunday . Metcon, 1.000m row, 50 pistols, 50 sdhp. Sled pull, 3x40m @ 110kg, rest as needed. Today we went to the gym together with Paulii...

Saturday 23.1: Lunges, Squat, Kb, Bodyweight, Accessory

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Saturday . Metcon, 10min amrap of: 10-15 kb oh lunges (2x16kg), 10-15 push-ups, 10-15 t2b. Metcon, 3rds of: 5 back squat @ 125kg + max set o...
Friday, January 22, 2016

Friday 22.1: Snatch, Squat, Deads, Hspu

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Friday . Emom x 10min: 2 hang snatch (50kg). Back squats 5x5 (120kg). Metcon, 3rds of: 7 hspu (110kg), 10 hspu, 30 air squats. My plan w...
Wednesday, January 20, 2016

Wednesday 20.1: 40min running clock

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Wednesday . 0-10min: 30 air squat, 10 t2b, 10 double kb jerk (2x16kg). 10-20min: build up to heavy c&j. 20-30min: 10 burpee, 25 du. 30-4...