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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Overhead Squats 5-5-5-3-3-3-1-1 135-135-135-155-155-175-225(f)-225(f)
So close to a new PR. Dammit.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
7 minutes of: 225-lb. deadlifts hand release push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 155-lb. power cleans Air squats
I got in the round of 12s for the first couplet and 8s + 2 for the second.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did UB Thursday, Cardio Friday, and lower body/core today.
Headed to Las Vegas for a three-day meeting. Won't get much gym work in.
A wise man is frequently humbled.
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Joined: Jan 2007
Posts: 20,812
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,812 |
6 days of following Bird Dogs around the woods for 6-7 hours a day.
laissez les bons temps rouler
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
6 days of following Bird Dogs around the woods for 6-7 hours a day. I want to do your workout. Although I was doing some bird-dogging myself at the gym today....
A wise man is frequently humbled.
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Joined: Nov 2010
Posts: 160
Campfire Member
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Campfire Member
Joined: Nov 2010
Posts: 160 |
report to follow
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Noice!! That'll get you your WOD!!
A wise man is frequently humbled.
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Joined: Apr 2005
Posts: 13,762 Likes: 1
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,762 Likes: 1 |
Cleans
Circuit 1, 3 rounds, 1 min rest between rounds: Hang Snatches Sumo Deadlifts DB Milt Press Bent Rows
Circuit 2, 3 rounds, no rest between rounds: 1 legged squats Close grip bench Reverse pushup Neck DB Shrugs Mach Abs
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Joined: Apr 2005
Posts: 13,762 Likes: 1
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,762 Likes: 1 |
Snatches
Circuit 1, 3 rounds, 1 min rest between rounds: Hang Cleans Front squats DB Incline Lats
Circuit 2, 3 rounds, no rest between rounds: Weighted abs Weighter hyperext Neck
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Took the last two weeks off to drive 1/2 across the country to shoot and elk, then drive back. Got back early and was just lazy. Tried to change that this morning.
20min AMRAP 5 ring rows 10 pushups 15 squats
8 rounds + 11 reps
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Sumo Deadlift High Pull 5-5-5 95-145-175
5 Rounds for time: 20 box dips 15 SDHP - 95#
9:50
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
For time: 10 banded barbell pull down muscle-ups 20 Kettlebell ground to overhead, 1.5 pood 30 overhead squats, 65-lbs barbell 40 Sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 double-unders
I timed out at 20min and made it through 40 burpees. I should have finished, but I'm slow as chit at burpees cause I'm too fat.
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Joined: Apr 2005
Posts: 13,762 Likes: 1
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
Posts: 13,762 Likes: 1 |
That one should get the heart rate up pointer.
Yesterday was....
Snatches
Circuit 1, 3 rounds, 1 min rest between rounds: Hang Cleans High bar/Olympic Squats Incline DB Lats
Circuit 2, 3 rounds, no rest Stiff legged dl Weighted Dips Chins Neck Abs
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
2 rounds for time 40# dumbbell pulley pulls - 20reps 95# thrusters - 10 reps
15:00
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
21-15-9 Burpee to plant DB shoulder Press - 40# Sit-ups
10:00
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: • the first 8 intervals are inverted rows, • the second 8 are push-ups, • the third 8 intervals are sit-ups, and finally, • the last 8 intervals are squats.
Lowest rep count for each exercise is totaled for the score. I scored 28.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Three tries to find a 1 rep max of four lifts. 4 mins per exercise. Total of highest weight for each lift is the score.
Power Clean 1-1-1 185-215(pr)-225(f)
Back Squat 1-1-1 315-365-385(f)
Bench Press 1-1-1 185-235-255(f)
Deadlift 1-1-1 315-365-415(pr)
Score: 1230#
I was pretty happy with today. My clean went up 10# and my deadlift went up 40#! I think I had a bit more on the deadlift. Form matters.
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Joined: Sep 2006
Posts: 1,878
Campfire Regular
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Campfire Regular
Joined: Sep 2006
Posts: 1,878 |
Not shabby Pointer!
3 or so years ago we were corresponding about lifting and you gave me estimates for your max lifts. These numbers have you putting 250 lbs on your "score" in that time. I'd say that's some nice improvement!
Empirical results rule!
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Carl- Thanks! I was also being a bit 'generous' in those estimates as I didn't want to look like a wimp. The lift I'm most disappointed in the bench press. It's WAY lower than what I did in high school. That said, we only do that lift a few times a year, with the programing I'm on. Guess I need to start spending a few nights a week doing some pushups.
I was hoping for 1200, but didn't think I'd quite get there. The deadlift put me over the top. Happy day.
Now I really need to work on the gas tank and waistline...
Last edited by pointer; 11/06/15.
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Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
My gas tank and waist line are at an all time high after this season but I'm scared of what my lifts look like right now...
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