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Post by batman on Aug 6, 2013 11:53:50 GMT
Tuesday 6/8/13
Snatch 5×5 @ 63kg (only 1 miss, pretty happy)
Back squat 6×2 @100kg
Hang clean pull 3x5 @ 60kg, 80kg, 100kg
From the Shadows of the Night,
Batman
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Post by batman on Aug 9, 2013 0:36:27 GMT
Thursday 8/8/13
Clean 5x5 @ 75kg
Back Squat 62 @ 100kg
Knee was better on backsquats today, just need to focus on not letting it cave in.
Friday 9/8/13
Snatch 6x4 @ 67.5kg (about 6 misses or so all up, which was less than I was expecting since it felt extremely heavy)
Back Squat 6x3 @ 100kg (Getting stronger!)
Jerk 5x3 @ 77.5, 77.5, 70, 70, 70 (my shoulders were so tired from snatch so I went down to make sure form stayed nice)
Bench Press 3x5 @ 60kg
Knee didn't give me any trouble at all on snatch, which is good. It came in a tiny bit for back squat but it's the least it's ever been.
From the Shadows of the Night,
Batman
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Post by batman on Aug 10, 2013 1:41:27 GMT
Saturday 10/8/13
Adv Training:
Warmup:
3 Rounds not for time of:
Dumbbell Snatch x 6 @ 15kg, 17.5kg, 17.5kg
Snatch Balance x 5 w/ barbell.
Toes to Bar x 10
WOD
Amanda
9-7-5 of:
Muscle-Ups (C2B Pull-Ups / Push-Ups x 2 if scaling)
Snatch (60kg/40kg)
Cutoff of 10min, had 2 rounds + 5 MU + 1 snatch RX'd
MU were easy, snatches sucked bigtime.
Finisher (rest between each finisher)
1. Max distance farmers walk in 2mins (32kg/24kg) - 18 laps
2. Annie - 8:53 RX'd
From the Shadows of the Night,
Batman
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Post by batman on Aug 13, 2013 12:03:16 GMT
Tuesday 13/8/13
Clean 5×4 @ 80kg
Back squat 6×2 @ 100-100-105-110-110-110
Hang Snatch pull 5×4 @ 60-60-60-60-80
From the Shadows of the Night,
Batman
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Post by batman on Aug 17, 2013 8:47:16 GMT
Thursday 15/8/13
Snatch 5×3 @ 70kg (I stopped after 9 made snatches because I had missed 10+ times, wasn't my morning.)
Back squat 6×4 @ 100kg (didn't think I had that in me!)
Friday 16/8/13
Clean 4×3 @ 85kg
Back squat 6×2 @ 100kg
Snatch pull 3×5 @ 100kg
jerk 5×3 @ 60-70-75-80-90(1)
From the Shadows of the Night,
Batman
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Post by batman on Aug 20, 2013 12:00:01 GMT
Tuesday 20/8/13
Snatch 5×4 @ 67.5kg (No misses!)
Back squat 6×5 @ 100kg (holy sweet jesus)
Hang clean pull 5×3 @ 100-110-110-120-120
From the Shadows of the Night,
Batman
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Post by batman on Aug 22, 2013 9:03:46 GMT
Thursday 22/8/13
Clean 4×4 @ 80kg
back squat 6×2 @ 100kg
jerk 5×3 @ 60-70-75-80-90 (1)
From the Shadows of the Night,
Batman
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Post by batman on Aug 23, 2013 1:08:59 GMT
Friday 23/8/13
Backsquat 6x6 @ 100kg
Snatch 4x3 @ 70kg (No misses!)
From the Shadows of the Night,
Batman
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Post by batman on Aug 24, 2013 4:16:38 GMT
Saturday 24/8/13
Advanced Training:
On the minute for 18mins
6mins
Odds: 7 strict pull-ups
Evens: 7 HSPU
6mins
Odds: 9 Kipping pull-ups
Evens:9 strict ring dips
6mins
Odds: 11 butterfly pull-ups
Evens:11 HR push-ups
For time:
20 Deadlifts @ 60kg (back was very sore so I did a light weight)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts @ 60kg
Time: no idea lol.
From the Shadows of the Night,
Batman
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Post by batman on Sept 2, 2013 12:52:15 GMT
Tuesday 27/8/13
Clean 5×3 @ 90kg
Back squat 6×2 @ 100kg
Hang snatch pull @ 80-80-90-90-100
Thursday 29/8/13
Back squat 5×5 @ 105kg
Snatch 1×2 @ 77.5kg (could not seem to hit any other lifts)
Friday 30/8/13
Clean 4×2 @ 95kg
Back squat 6×2 100kg
Snatch - heavy single. Cookie challenged my to a snatch off. Hit 90kg again, just missed 95kg.
Sunday 1/9/13
Snatch 5x1 @ 80kg (to make up for thursday's misses. Did those snatches in boardies and vans haha.)
From the Shadows of the Night,
Batman
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Post by batman on Sept 4, 2013 10:16:17 GMT
Tuesday 3/9/13
Backsquat 4x4 @ 110kg (holy backsquat batman!)
Snatch 5x3 @ 72.5kg
From the Shadows of the Night,
Batman
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Post by batman on Sept 7, 2013 1:54:02 GMT
Thursday 5/9/13
Clean 5x3 @ 90kg
Backsquat 6x2 @ 100kg
Friday 6/9/13
Backsquat 3x3 @ 115kg
Snatch 4x2 @ 77.5kg.
Back has been super tight lately and makes it hard to do the pulls.
Taking this weekend off and I think I'll start some back specific exercises because it's my weakest point.
From the Shadows of the Night,
Batman
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Post by batman on Sept 15, 2013 13:04:25 GMT
Tuesday 10/9/13
Clean 3×2 @ 95kg
Back squat 6×2 @ 100kg
Jerk 5×1 @ a bunch of different weights I can't remember.
Thursday 12/9/13
Back squat 2×2 @ 120kg (then went on to do a single at 130kg PB!!)
Snatch 5×1 @ 82.5kg *NO MISSES!!*
Friday 13/9/13
Clean 5×1 @ 100-100-105-110-115 (PB!)
Back squat 6×2 @ 100kg
Snatch 1RM Max @ 95kg (PB!!)
Such a good day, the Marv program was very successful.
Sunday 15/9/13
Snatch Heavy single @ 85kg in thongs hahahahahahaha
From the Shadows of the Night,
Batman
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Post by batman on Sept 18, 2013 5:25:30 GMT
Tuesday 17/9/13
Dip Snatch + Snatch 5x1 @ 60-65-65-70-75
Sumo DL 7 x 1 @ 60-100-120-120-130-140-150
Tweaked my ankle. Shoulder gave me trouble so I didn't do push press. Knee is now hurting too so I'm pretty banged up atm.
From the Shadows of the Night,
Batman
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Post by batman on Sept 25, 2013 6:05:43 GMT
Thursday 19/9/13
Dip Clean + Clean 5×1 @ 60-70-80-85-90
Front squat AMRAP at 80% of your back squat @ 105kg for 5 reps.
Friday 20/9/13
5 Stop Snatch 10×1 @ 30kg
5 Stop Clean + Jerk 10×1 @ 40kg
Shoulder + ankle were sore so didn't go heavy.
Tuesday 24/9/13
Snatch Deadlift+snatch 10×1 @ 40-45-50-55-60-65-70-75-80-80-86
Hang clean + jerk 10×1 @ 60-65-70-75-80-90-95-100-105-110 (PB!!!)
From the Shadows of the Night,
Batman
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