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MG – Run, Squat

M G Run / Squat Run 400m 50 Squats x 4 rounds Time: 11:59 Notes Zac and Speal got this sub 10:00. I wanted sub 12 and got it, just. Squats weren’t broken, but I didn’t fly through them like I usually...

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WG: Power Cleaning Cindy

4:30 PM Warmup with 16kg KB Workout (via CFE via CFFB) 3 Power cleans @ 50 kg (Rx: 84 kg) 3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) AMRAP in 15 min Rounds = 2.75 Extras 1:00 Supine ring...

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WM: The swing of things

Putting yesterday’s musing to use. Workout 50 air squats 30 push-ups 3 TGU e.s. (alternating) @ 24kg KB 2:00 KB clean e.s. @ 24kg KB: R=30, L=25 50 goblet squats @ 24kg KB 12 clean, jerk, two steps...

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W: Squat heavy, Deadlift long

Warm-up Row 2,000m = 8:01, 201W avg. @ 20spm Workout Back squat: 5@55 5@65 5@70 3@75 3@80 1@85 1@90 1@95 too shallow to count (possibly only just parallel) Then: 5:00 deadlift @ BW (72.5kg) for reps =...

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Run, pull, squat, push

Run 400m 15 Pull-ups (sub: rope pull-down) 50 Squats 15 Push-press @ 32.5kg x3 rounds = ~12:21 Pete scaled the air squats to 20, focussed on form and beat me by about 20 sec.

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Pushup, Swing, Squat

Back squat 5 @ 55 5 @ 75 3 @ 85 5 @ 75 Then… 10 Pushups 15 Swings @ 24kg KB 20 Squats AMRAP in 24 minutes. Rest 1 min every 5 min. = 10 rounds I lost the KB in round 6. Didn’t even feel it slip. I was...

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Dead. Squat. Push-press.

Warm up by foolin’ around and then… 21 Deadlifts @ 60 kg 50 Squats 21 Push-press @ 35 kg 15 Deadlifts 50 Squats 15 Push-press 9 Deadlifts 50 Squats 9 Push-press = 12 minutes flat

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Breath bastard, breathe

5 Push-ups 10 Sit-ups 15 Squats x3 10 Windmills e.s. @ 16kg KB 2 x 5 Turkish get-ups e.s. @ 16kg KB 4 x 25 Russian twist @ 16kg KB (one-two count) 1-15-1 breathing ladder of 1-arm Swings (GS style)...

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Foundations

6 Deadlift @ 70kg 6 Bent-over one-arm DB row @ 12.5kg e.s. x3 6 Bulgarian split squats (front rack) @ 20kg e.s 6 Turkish get-ups e.s. @ 16kg KB x3 15 Bastards @ 12.5kg DBs (target was 30 for time but...

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Mixed bag

20 High-knee step-up to reverse lunge 50 Swings @ 16kg KB e.s. 2 x 10 Piston Press @ 12.5kg DBs 25 KB C&J @ 16kg e.s. 5 x 5 Ring Dips (supported) 50 Squats

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