Tuesday, 10/27/09

Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second.
Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage.
Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.

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Tuesday, 10/20/09

Hang Squat Cleans: 113×3/113×3/113×3/123×3/133×3/.
Push Press: 95×6/115×5/135×3/155×3/155×3/160×3/160×3/.
Box Squats, 2 purp bands: 95×6/135×5/185×3/200×3/245/285/305/325/.

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Tuesday, 10/13/09 Unload Week

Dumbbell Strict Press: 30×8/45×8/50×10/55×7/50×7/. Scott says if he was just training me the primary emphasis would be unilateral training.
Barbell Step-ups: 95×12/111×16/131×12/131×12/. Great exercise!
T-Bar Rows: 50×8/100×8/120×8/120×8/.
Box Jumps, 24″: 4×6.
Roman Chair Situps, 5 second extension + 5 reps, 10/15/25/.
Reverse Flyes, 12#: 3×12.
Iso Iron Cross 2×20# for :46.

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I have been lamenting my weak unilateral strength which has been exposed with my recent work with dumbbells and then I come across this video of then 65 year old Thomas Inch lifting his famous Inch Dumbbell. Amazing!

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Tuesday, 10/6/09

Axle Push Press: 65×5/105×5/165×3/185/175/190/200/. Not enough leg drive.
Back Squat: 135×8/185×8/185×5/225×2/  3 second Pause Squats: 260×5/275×5/285×5/285×5/235×10 (no pause).
Chin-ups, 2 mb, pause between reps: 3×4.
Barbell Front Raise: 12/12/
Russian Twist: 25#x8/

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I was walking down the cyber-street, turned the corner and saw this cyber-skirmish with a former Crossfit affiliate, John Sheaffer of Greyskull Elite well underway.

Whether or not you are a Crossfitter, you’ll probably enjoy the post, Why I Resigned my Affiliation with CrossFit. It is well written and amusing. Be sure and put in you .02 worth.

I never thought getting in only three training days a week made for a full training week, but the log shows the story.

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