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Post by batman on Dec 12, 2013 22:29:13 GMT
Friday 13th dum dum dummmmmmmm!!! /12/13
Behind the Neck Jerk 4x4:
60-65-70-70
Front Squat 8x4 @ 95kg:
Set 1: 8
Set 2: 8
Set 3: 7
Set 4: 8
Set 5: 8
Set 6: 8
Set 7: 9
Set 8: 8
Clean Pulls 4x2 @ 127.5kg
From the Shadows of the Night,
Batman
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Post by batman on Dec 17, 2013 10:59:06 GMT
Tuesday 17/12/13
Morning:
Hang Clean 4x4 (should have been 3x3):
60-70-75-80
Back Squat 10x3 @ 80 (speed, every 30 seconds)
Evening:
Back Squat 10x3 @ 104kg
Snatch Pull + Hang Snatch Pull 4x(2+1) @ 106kg
From the Shadows of the Night,
Batman
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Post by batman on Dec 18, 2013 8:59:54 GMT
Wednesday 18/12/13
At Triumph Weightlifting Club:
Power Snatch + Snatch (1+1), go heavy.
40-50-60-60-70-75-75-80(PB Power snatch!)
Power Clean + 2 Jerks:
60-70-80-90-100-100
From the Shadows of the Night,
Batman
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Post by batman on Dec 20, 2013 0:03:12 GMT
Friday 20/12/13
Morning:
Behind Neck Split Jerk 3x3:
60-60-60
80-80-80
90-90-90
Front Squat 6x6 @ 87.5kg
Clean Pull + Hang Clean Pull 3x(3+1) @ 127.5kg.
Afternoon:
Hang Snatch 3x3:
40-40-40
50-50-50
60-60-60
70-70-70-70
Back Squat 7x5 @ 97.5kg
Snatch Pull + Hang Snatch Pull 3x(3+1) @ 106kg
From the Shadows of the Night,
Batman
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Post by batman on Dec 23, 2013 5:32:57 GMT
Monday 23/12/13
Behind Neck Split Jerk 4x2
60-70-80-90
Front Squat 8x4 @ 100kg (far out this sucked)
Clean Pull + Hang Clean Pull 3x(4+1):
127.5-120-120
From the Shadows of the Night,
Batman
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Post by batman on Dec 24, 2013 1:50:31 GMT
Tuesday 24/12/13
Murph:
1 Mile run
100 Pull-ups
200 Push-ups
300 air squats
1 mile run.
62:18 rx'd (did not partition)
holy quads and triceps batman.
From the Shadows of the Night,
Batman
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Post by batman on Jan 7, 2014 10:33:16 GMT
Thursday 2/1/14
Hang Snatch 4x2:
40-40
50-50
60-60
60-60
Back Squat 10x3 @ 85kg
From the Shadows of the Night,
Batman
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Post by batman on Jan 7, 2014 10:37:09 GMT
Monday 6/1/14
Snatch @ Heavy Single- 80kg
C+J @ Heavy Single- 100kg
WOD: (yes, wod)
3 rounds:
5 Backsquats @ 80% (105kg)
15 Pullups
6:07
Atilla- Week 1
Tuesday 7/1/14
5x5 Snatch:
40-40-40-40-40
45-45-45-45-45
50-50-50-50-50
55-55-55-55-55
60-60-60-60-60
Front Squat 9@9 w/ 5% drop
70kg then,
2 sets @ 66.5kg
Snatch Pull 5x5:
70-70-70-70-70
100-100-100-100-100
85-85-85-85-85
85-85-85-85-85
70-70-70-70-70
From the Shadows of the Night,
Batman
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Post by batman on Jan 9, 2014 3:16:44 GMT
Thursday 9/1/14
C+J 5x5:
40-40-40-40-40
50-50-50-50-50
60-60-60-60-60
65-65-65-65-65
70-70-70-70-70
Back Squat 6@9
110kg, then 1 set of 105kg.
Clean Pull 5x4
100-100-100-100
110-110-110-110
110-110-110-110
110-110-110-110
110-110-110-110
From the Shadows of the Night,
Batman
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Post by batman on Jan 9, 2014 23:00:50 GMT
Friday 10/1/14
Hang Snatch 4x6:
40-40-40-40-40-40
45-45-45-45-45-45
50-50-50-50-50-50
55-55-55-55-55-55
Front Squat 3@9:
100kg, then 3 sets @ 95kg.
Snatch Pull 3x3:
105-105-105
100-100-100
80-80-80
Then 1 snatch @ 80kg. I did this to force myself to trust my technique, rather than relying to be fresh all the time and use brute strength.
From the Shadows of the Night,
Batman
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Post by batman on Jan 15, 2014 23:12:07 GMT
Sunday 12/1/14
Basketball Training (2 hr) Monday 13/1/14
Basketball. Corked my butt  Atilla- Week 2Tuesday 14/1/14
Hang Clean + Power Jerk 4x640-40-40-40-40-40 45-45-45-45-45-45 50-50-50-50-50-50 50-50-50-50-50-50 Back Squat 8@9 80kg then, 2 sets of 75kg (but was hurting doing squats so the 9 rating is more pain orientated than heaviness) Clean Pull 3x3 100-100-100 120-120-120 120-120-120 Thursday 16/1/14
Snatch 4x4 40-40-40-40 50-50-50-50 60-60-60-60 65-65-65-65 Front Squat 5@9 80kg then, 4 sets of 75kg (butt still hurts) From the Shadows of the Night, Batman
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Post by batman on Jan 17, 2014 0:56:14 GMT
Friday 17/1/14
Morning Session:
C+J 4x4:
60-60-60-60
65-65-65-65
70-70-70-70
75-75-75-75
Back Squat 2@9
80-80
100-100
121-121
130-130 (so goddam close!)-old 1 rep max as well.
130 (didn't bother trying another rep)
then 2 sets @ 112.5kg
Clean Pulls 3x3
100-100-100
100-100-100
100-100-100
Arvo Session:
Snatch- Go Heavy:
40-40-40
50-50
60
70
80
85
92.5
96
100
From the Shadows of the Night,
Batman
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Post by batman on Jan 21, 2014 10:42:42 GMT
Atilla- Week 3
Tuesday 21/1/14
Hang Snatch 6x5
40-40-40-40-40
40-40-40-40-40
45-45-45-45-45
50-50-50-50-50
55-55-55-55-55
60-60-60-60-60
Front Squat 7@9
80kg, then 1 set @ 75kg
Hang Snatch Pull 6x4
80-80-80-80
80-80-80-80
80-80-80-80
80-80-80-80
90-90-90-90
100-100-100-100
From the Shadows of the Night,
Batman
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Post by batman on Jan 23, 2014 9:46:46 GMT
Thursday 23/1/14
Hang Clean + Power Jerk 6x5 40-40-40-40-40 45-45-45-45-45 50-50-50-50-50 50-50-50-50-50 55-55-55-55-55 60-60-60-60-60 Back Squat 4@9 100kg (tried 120 but only got 2) ran out of time From the Shadows of the Night, Batman
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Post by batman on Jan 24, 2014 0:06:44 GMT
Friday 24/1/14
Snatch 3x3
60-60-60
70-70-70-70
80-80-80
Front Squat 1@10
120kg then,
1 set @ 110kg
Snatch Pull 3x3
100-100-100
100-100-100
100-100-100
WOD:
6min AMRAP
10 Shoulder to Overhead @ 70kg
10 HSPU
30DU
1 round + 10 + 5 (finished the 2nd round after 6 min)
From the Shadows of the Night,
Batman
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