Monthly Archives: September 2014

9/26/14

AM: 6x400m run @1:25-1:35 pace rest approx 1:20 between efforts PM: (depending on how hand tear from Cindy is doing) A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch … Continue reading

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9/24/14

“Cindy” 20:00 amrap 5x pull up (tore hand on last 2 reps) 10x push ups (started burning out around round 12, last few rounds were sets of 2-3) 15x air squat 19+8 (previous best was 22+)

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9/23/14

Run 1 mile, 6:49

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9/20/14

Iron Fitness Games competition day Team “Copperhead” Medeiros/Spaaulding “2120” all reps shared: Row 2k 60 100# ball over shoulder Then 40 axle front squats Then 20 axle clean and jerks 10:10 2th place (10:38 during previous week) “Pop rocks” 30-20-10 … Continue reading

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9/18/14

Front squat w axle: (95/6)3 Clean and jerk w axle: (95/3)3 Wall ball: (14#/10)3

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9/16/14

Deadlift practice with Kole Sandbag walk: 130#/1 lap around parking lot Row 12:00 easy pace

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9/15/14

Back squat: 225#/3, 245/2, (255/1)3 D-ball over shoulder: (100#/5)4

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