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Lifting Ourselves and One Another

Thursday, December 4, 2008

Dwayne

1 round for time:

1000 m Row

50 Pull-Ups

50 Box Jumps

500 m Row

Coach’s notes:  Guys use 20″ and gals use 15″ for box jumps.  Post time to complete to comments. 

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Comments: 7

sweeeeet shoes!


“Starting Strength” routine
Back Squat 135×5, 165×2, 185×1, 205×1, 215×1. WORK SETS: 240×5, 240×5, 240×3+1(f)
Bench Press 45×5×2, 95×3, 115×3, 135×1. WORK SETS: 152×5×3
Power cleans 45×5×2, 95×3, 115×3, 135×1. WORK SETS: 152×5×3
Bwt=157lb. New PRs on back squat AND power cleans !!!


14:37*

*includes travel time up/down stairs and travel distance b/w equipment.


OPT Workout
Backsquat for 5
65/85/105/115/120/125/130
plus
3rds for time 1min run on TM and 20 push-ups
6:29


12:28


13:41 I did jumping pull-ups, otherwise as Rx’d.


15:00 – Green band asstd pull ups


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