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Monthly Archives: July 2011

7/17/11
“Barbara” (4 rounds) = 2:10, 2:20, 2:30, 2:40
IE-20 pullups
-30 pushups
-40 sit ups
-50 squats (3 min rest b/w rounds)
Post:
Squats: 225# x3, 245# x3, 275#x 3,3,3

7/18/11
6 rounds (nutrition failure on recovery from yesterday):
-7 push press (135#)
-7 burpees
-7 CtB pullups = 8:50
Post: OHS-3 sets; core work

7/19/2011
Light OLY work

7/22/2011
clean: 3,10,3,10,3,10 (185#/135#)
core work

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7/4/11
OFF – Independence day

7/5/11
(AM) 15 min AMRAP:
-10 hang cleans (95#)
-15 sit ups
-20 walking lunges = 12 rounds (14:50)
(PM) Oly lifting class

7/8/11
“Helen” = 7:15
DL: 315#: 10 x 2 (90 second density)

7/10/11
*started to do “cindy” but felt muscle tweaks, so stopped
-rowing
-bench press: 135#: 5,5 165#: 5,5,5
-core work

7/11/11
5 rounds:
-10 power cleans (135#)
-run .2 mi = 12 min

7/13/11
AMRAP 30 Minutes
-5 Deadlifts (225#)
-13 Push-ups
-9 Box Jumps (24″) = 21 rounds (25 min)
Post: Thrusters / light core

7/14/11
Partial Bear Complex
5 rounds / 5 sets each = 95#,95#, 115#, 115#, 135#
Thrusters: 135# x 3,3,3

6/27/2011
-30 Pull ups
-21 Thrusters (115/75)
-50 Double Unders
-21 Hang Power Cleans
-50 Double Unders
-21 OHS
-50 Double Unders
-21 Burpees
-30 Pull ups = 15:25

6/28/2011
(AM) DL: 225#,275#, 315# x 3,3,3,3,3
(PM) Olympic lifting class

6/29/2011
5 rounds:
-100 jump ropes
-20 wall ball
mobility work

7/1/2011
death by C&J = 8 rounds, 5 C&J
post:
-work up to max C&Jx2 = 205#, 225# = fail

7/2/2011
100 KB swings for time