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8:42 pm
February 24, 2010
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Alex Richardson
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24/4/10
Deadlift 3 x 5 @ 150
5 rounds of Nate in 10.48
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5:49 pm
February 25, 2010
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Alex Richardson
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5 rounds for time:
20 DU
5 Burpees
3 Snatch @ 55kg
Time: 7.02
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3:33 pm
February 27, 2010
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Alex Richardson
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yesterday:
3,3,3,3,3,3 front squat
90, 95, 100, 105, 110 F2, 100
then:
2 x 1000m row rest 1:3
1. 3.20.9
2. 3.19.2
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7:49 pm
March 1, 2010
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Alex Richardson
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1/3/10
on the minute for 10 minutes:
3 x Push Jerk @ 60
6 wall ball @ 10
Then:
Tabata pushups – score of 7
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7:08 pm
March 2, 2010
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Alex Richardson
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2/3/10
10 x 2 squats @ 90kg, 30 secs rest
then:
5 x 5 press @ 50kg
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8:56 pm
March 4, 2010
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Alex Richardson
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3/3/10
15 x 1 DL @ 125
then:
5 x 200m row 1 min between sets
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6:32 am
March 5, 2010
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Alex Richardson
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5/3/10
5 x 1 Bench press @ 100kg
then:
3 FS @ 85
5 Ring dips
7 KTE
10 rounds
Time: 12.18
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4:10 am
March 6, 2010
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Alex Richardson
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6/3/10
8 x 2 Power Snatch @ 62.5
then:
AMRAP in 15 mins
3 DL @ 140
5 HSPU
50m sprint
9 rounds + DL's
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6:28 am
March 8, 2010
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Alex Richardson
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8/3/10
15-12-9-6-3
KB swings @ 32
burpees
Time: 4.38
2 x 15 hip ext
2 x 15 ab mat situps
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8:33 pm
March 9, 2010
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Alex Richardson
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9/3/10
5,5,5,5,5 Back squat
110, 115, 120, 125 x 4, 110
Then:
5 rounds:
5 push jerks @ 70
10 pushups
15 hip ext
Time: 10.06
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6:43 am
March 11, 2010
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Alex Richardson
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11/3/10
5 RM DL
170
then:
5 rounds for time
2 rounds of cindy
400m run
Time: 16.38
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9:09 am
March 12, 2010
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Alex Richardson
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12/3/10
Power snatch 8 x 1
50, 60, 60, 70, 75, 80F, 80 PB
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1:28 am
March 13, 2010
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Alex Richardson
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13/3/10
12-9-6-3
Power cleans @ 80
Ring dips
Time: 4.30
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6:11 am
March 16, 2010
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Alex Richardson
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15/3/10
7 rounds
7 power snatch @ 40
7 box jumps @ 50cm
Time: 4.49
16/3/10
10, 10, 10 back squat
112.5, 115, 115
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8:53 am
March 17, 2010
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Alex Richardson
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17/3/10
3,3,3,3,3 Power clean
80, 85, 90, 90, 95
Then:
10 pullups
15 Ghd situps
20 Wallball
Time: 4.44
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9:30 am
March 19, 2010
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Alex Richardson
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19/3/10
1 RM Box jump
Height: big box + 9 green plates
Then:
5-4-3-2-1 Thrusters @ 60
1-2-3-4-5 Muscle ups
Time: 4.21
Then:
3 rounds untimed:
15 unbroken GHD situps
15 unbroken Hip extension
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12:42 am
March 20, 2010
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Alex Richardson
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20/3/10
5 RM Deadlift
180kg PB
then:
15 wall ball
15 pushups
15 Double unders
3 rounds
time: 3.55
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8:11 pm
March 22, 2010
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Alex Richardson
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22/3/10
3 rounds
10 DL @ 120
50 DU
Time:3.17
10 mins rest
3 rounds
10 OHS @ 40
10 burpees
Time:2.54
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12:15 am
March 24, 2010
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Alex Richardson
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23/3/10
CFT
SQ – 130, 140, 150F
SP – 65, 70F, 67.5
DL – 180, 200, 205F
Total – 407.5
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9:10 am
March 25, 2010
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Alex Richardson
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25/3/10
1,1,1,1,1 OHS
80, 90, 95, 100F, 100PB
then:
7 rounds
7 C2B pullups
7 Burpees
Time: 3.25
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