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15 Sept 2014

30 min AMRAP
10 Russian KB swings @70#
400m run
= 10 rounds + 10 KB swings

14 September 2014

8 rounds
15 calorie row
300m run
3 min REST

13 September 2014

Push-ups
AMRAP 1min >REST 3 min
#1 = 47
#2 = 42
#3 = 33


Super set
Backsquat
5 x 5 @250#
+
Push-ups
20-20-20-20-20


Super set
Weighted DB Step ups, front rack position
7L+7R @40#
7L+7R @40#
7L+7R @40#
+
DB strict press
10 x 45#
10 x 45
10 x 45


Superset
Curls
12 @40#
12 @40#
12 @40#
+
Goblet box squats
10 @70#
10 @70#
10 @70#
+
situps
50
42
40

11 Sept 2014

Seriously starting from scratch. ..

1 min AMRAP push ups, then rest 2 min
1 = 55
2 = 42
3 = 43

Incline bench press
115 x 10
145 x 10
164 x 10

Penday row   / dip   super set
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10
135 x 5.     +    10

DB Bench press
55 x 12
60 x 10
65 x 8

9 September 2014...

So far behind where I should be

A.M.

Back squat
5 x 5 @245#

Step up (front real position)
5L+5R @95#
5L+5R @95
5L+5R @95

P.M.

5 rounds of
7 Box jump overs @24"
7 thrusters @115#
REST 2 min

EMOTM for 10 minutes
10 overhead squats @ 95#

Full Cleans***Wed. 30 July 2014

Clean complex
1 clean + 1 hang clean
135 x 1
135 x 1
155 x 1
155 x 1
175 x 1
175 x 1
195 x 1
195 x 1
215 x 1
215 x 1



AMRAP 4 Min of
Cleans @70% (185#)



Power Jerks
135 x 3
135 x 3
155 x 5
175 x 3
185 x 3
195 x 1 x 1 x 1
215 x 1 x 1 x 1
215 x 1 x 1 x 1