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  • monday 5/5/14 bw106.8 Front Squat 20x20...

    monday 5/5/14 bw106.8

    Front Squat 20x20 60x6 60x6 100x3 100x7 110x1 135 12x2 (2 reps on the min for 12mins)

    4 rounds
    (BB hang cleanx1,front squatx1,pressx1 lungx1)x6

    40kg 55kg 65kg...
  • thanks guys, went back to the 'longer distance'...

    thanks guys, went back to the 'longer distance' stuff i feel i lose more weight doing that but feel better in general with the sprints, so i duno......overall recovery was better with the sprints tho.
  • Replies
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    been a while since ive been around, good to see...

    been a while since ive been around, good to see the journal is still going. nice work dude, keep it up.
  • Friday 2/5/14 bw106.5 Kalsu Time 20mins 5...

    Friday 2/5/14 bw106.5

    Kalsu Time 20mins

    5 burpees on the min
    Thrusters for the rest of the min untill 100 total thursters
    Total burpees : 100
    Thrusters 60x8 60x5 60x5 60x3 60x4 60x4 60x2...
  • Friday 18/4/14 105.4 Snatch 30x1 30x2 30x2...

    Friday 18/4/14 105.4

    Snatch 30x1 30x2 30x2 40x2 50x2 60x2 65x2 75x1

    OH Squat 55x4 50x8

    swingsx10, squat right hand x10 farmer walk right hand, swingsx10 squat left handx10 farmer walk...
  • thanks man

    thanks man
  • Wednesday 16/4/14 bw 104.7 Clean 40x3 40x3...

    Wednesday 16/4/14 bw 104.7

    Clean 40x3 40x3 60x2 80x1 90x1 94x1 96.4x1 102.5x1 106.5x1PR 110x1PR 112.5x1PR

    Circuit Time : 7.46

    80kg hang clean x5
    12 split squat jumps
    80kg push press x10...
  • Monday 14/4/14 bw 106 Squat 20x20 20x20 60x10...

    Monday 14/4/14 bw 106

    Squat 20x20 20x20 60x10 110x3 110x3 150x3 150x3 200x3 212.5x3 222.5x3PR 150x12

    Press 60x8 6012 87.5x12 87.5x8 87.5x12

    Circuit Time: 11.52
    16kg kb step ups 10 16 12 10...
  • Tuesday 8/4/13 bw104.8 Deads 60x10 60x10 100x6...

    Tuesday 8/4/13 bw104.8

    Deads 60x10 60x10 100x6 140x2 180x3 200x5 212.5x3 212.5x3 212.5x3

    Step ups 60kg bbx 10, 20
    Pull ups 12 12 10 10 6
    Banded good morning 35 25 25 25
    Time: 10.33
    ...
  • Friday 4/414 bw 106.5 squat 100kg 21 15 9 ...

    Friday 4/414 bw 106.5

    squat 100kg 21 15 9
    s/s DB swing 30x12 30x15 30x9
    for time: 4.34

    BB Floor Press 20x50 60x12 100x2 120x2 140x1 140x1 150x1 150x1 100x10 100x10 60x25

    BB Curls 40x10...
  • Wednesday 2/4/14 bw105.7 Deads 60x6 60x3...

    Wednesday 2/4/14 bw105.7

    Deads 60x6 60x3 100x3 140x2 140x6 180x3 200x3 220x3 235x3

    12 mins of : 7 rows 7 cleans 7 push press
    60kg BBx2 50kg BBx6

    8x200m 20sec rest
  • need to start updating this again! few PR...

    need to start updating this again!

    few PR updates bench is sitting at 150x5, 160x3 and 165x2

    squat is down a bit at the mo, just started squating again after a full season with no heavy squats,...
  • Knee's good now, thanks. Haven't updated this...

    Knee's good now, thanks.

    Haven't updated this in ages, i think ive got close to a full book of workout to up load.

    I did the 10,000 KB swing challenege in Jan but did over 17,000 instead of...
  • Life and injuries seem to be getting in the way...

    Life and injuries seem to be getting in the way of keeping this thing upto date.

    I've now done my knee again but this time i'm hopeful its not ligaments or cartilage physio currently thinks i...
  • Wednesday 11/9/13 Squat 60x6 60x6 100x6 100x6...

    Wednesday 11/9/13

    Squat 60x6 60x6 100x6 100x6 140x5 140x5 140x5
    s/s Bench 20x20 60x12 80x10 110x6 110x10 130x8

    DB Row 53.25x8 53.25x10 65x10 45x12

    BB Glute Bridge 80x10 140x10 160x10 170x10...
  • Monday 9/9/13 bw 107.1 Deads 60x6 100x6 140x6...

    Monday 9/9/13 bw 107.1

    Deads 60x6 100x6 140x6 180x5 220x5 230x5PR 200x5

    Pull ups 3 3 3 3 +10x4 +10x5 +10x3 4

    RDL 60x5 60x5 80x5 90x5 60x5

    CGBP 20x20 40x12 40x12 40x12 40x12 40x12 70x10...
  • Wednesday 4/9/13 Spin bike 10mins Squat...

    Wednesday 4/9/13

    Spin bike 10mins

    Squat 60x10 60x10 110x5 110x5 130x5 140x5

    BB Bench 20x50 20x20 60x15 100x6

    Mill Press 60x8 80x8 80x8 80x8
    s/s BB Row 60x8 80x5 80x5 80x5
  • Friday 23/8/13 bw 105.8 BB Bench 20x20...

    Friday 23/8/13 bw 105.8

    BB Bench 20x20 60x10 60x10 100x6 112x6 112x6 112x6 112x6 112x6 112x6
    s/s DB Rear delt flies 2.5x10 2.5x10 2.5x10 8x10 8x10 8x10 8x10 8x10

    DB Incline 30x15 30x15...
  • Wednesday 14/8/13 bw106.1 Mill Press 40x12...

    Wednesday 14/8/13 bw106.1

    Mill Press 40x12 70x8 80x6 90x6 100x3 105x3 105x3
    s/s NG Chins 5 5 5 6 +6.5x5 +6.5x3 +6.5x5

    Squat 60x6 60x6 60x6 100x3 140x5 160x5

    DB Floor Press 30x30 40x8...
  • Friday 2/8/13 105.5 Bench 20x20 60x20 100x12...

    Friday 2/8/13 105.5

    Bench 20x20 60x20 100x12 120x5 145x3 145x3 145x3

    Glute Bridge 70x8 90x8 135x8 135x8
    s/s DB Row 40x8 40x8 40x8 40x8

    DB IYTx21 7 9 9

    NG Chins 5 +2.5x5 +2.5x5 +2.5x5...
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