Warm Up
5x Clean & Press @ 90#
5x Chin Ups @ BW
5x Clean & Press @ 95#
5x Chin Ups @ BW
5x Clean & Press @ 100#
5x Chin Ups @ BW
1x Clean & Press @ 105#
5x Chin Ups @ BW
1x Clean & Press @ 110#
3x Chin Ups @ BW+10#
1x Clean & Press @ 115#
3x Chin Ups @ [...]
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A great friend came into town last night. We met for dinner last night and then again this morning at the gym.
Warm Up
5x Power Snatch & Overhead Squat @ 65#
5x Chin Ups @ BW
5x Power Snatch & Overhead Squat @ 70#
5x Chin Ups @ BW
5x Power Snatch & Overhead Squat @ 75#
5x Chin Ups @ [...]
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Wednesday (This Morning)
Warm Up
RTW @ 16kg KB
Figure-8 @ 16kg KB
RTW @ 24kg KB
Figure-8 @ 24kg KB
Burpees
10-1 Ladder @ 1:1 Work:Rest
Snatches @ 24kg KB
10-1 (ea. arm) Ladder @ 1:1 Work:Rest
Lunges
30m @ 1-16kg KB & 1-24kg KB Overhead, switching hands halfway
30m @ 1-16kg KB & 1-24kg KB Rack Position, switching hands halfway
30m @ air
30m @ 2-16kg KB [...]
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This morning was simple - find 1RM for Presses and Deadlifts. Instead of straight presses from a rack, I did Cleans & Presses. Figured the Cleans would help warm me up for the deadlifts and my presses were not going to be held back in any way by my cleans.
Cleans & Presses
10x @ 45#
10x @ [...]
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This morning was lonely. A few people said they were coming. I was the only one who did.
Workout
Warm Up
Various KB Movements for several minutes
Didn’t really keep track of the details.
10x Sprints
100m sprint @ < 15sec. pace @ 2:00 intervals
Circuit
Air Squats: 80-40-20-40-80
Swings @ 24kg KB: 40-20-10-20-40
Push Ups: 20-10-5-10-20
First Round Looks Like: 80 squats + 40 swings [...]
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You’ll remember, perhaps, back in February, I seriously hurt my back deadlifting. I’ve been resting and working, ever so patiently, to let my back heal and then make it strong again.
Today was the big day to test 1RM Back Squat. The last time I tested heavy was 22 December 2008. I squatted 335#, then got [...]
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My 5 year old daughter is intrigued with what I do when I disappear for the day, five days a week. Every evening, when I get home, we talk about our days. She asks me lots of questions; always wants to know what projects I’m working on, what meetings I’m in, who else are in [...]
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Jonesworthy
Air Squat: 80, 64, 48, 32, 24, 12
Swing @ 24kg KB: 40, 32, 24, 16, 12, 6
Pull-up: 20, 16, 12, 8, 6, 3
First round look like: 80x Squats + 40x Swings + 20x Pull-up
Second round looks like: 64x Squats + 32x Swings + 16x Pull-up
Etc .
Hard.
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Yesterday was a busy day in the land of the Zercher Squats. It was a beautiful day. I spent most of the day outside. Started by mowing the grass and trimming the weeds. While I was doing that, my wife went out and bought some vegetable plants for the garden. After the yard work, I [...]
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