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#2061 VidaMD

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Posted 16 April 2019 - 02:03 PM

4/16

 

1. Warm-up
Crossover Symmetry
20 Reps Each of:
Reverse Fly (Light)
Victory (Light)
Incline Plus (Heavy)
Then
3 Rounds with Light empty bar:
10 Pendlay Rows
10 Power Position Hang Power Snatch
10 Snatch Balance

2. Oly
Snatch
6×3 @ 125#

3. Interval
3 Rounds:
12 burpeee
10 Double Dumbbell Clean 50/35s
8 ring dips
Rest 2:00

1:51/1:46/1:54 - suppose to be 5 but didn't have much in the tank after 3

 

Pause Overhead Squat 1-2s pause
2-2-2-2-2 135# across

 

Bench 6X3 @ 185# - E45s

Tri accessory work


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#2062 VidaMD

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Posted 17 April 2019 - 01:04 PM

4/17

 

1) Warm up

2 rnds

15 ghd sit ups

15 KB

10 sdhp 75#

 

Burgener Warm Up

 

2) 4X1 Power clean @ 205#

    4X1 Clean Pull @ 235#

     4X1 Clean DL @ 325#

 

3) AMRAP 15:00

8 P Cln 115

8 T2B

8 SH2OH 115

6 rnds + 8 T2B 


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#2063 VidaMD

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Posted 22 April 2019 - 05:26 PM

I hit one workout over the break but I can't remember anymore so onto the new week

 

1) 3 rnds 15/banded squats/5 PUs(first time in a long time, some residual pain in the elbow yet so slow going/15 def pushups

 

2) 5/3/1 squats 5X135/185/200/230 then 260x8  FSL 3x8 @ 200

 

3)Accessory 3x10 1 leg raised split squat

 

4)Bench 5/3/1 5x95/115/135/150/170 then 195x6  FSL 3x8 @ 150

SS w/ Pendlay rows and ring rows

 

No WOD today - not feeling it and wanted to have some ole fashion fun lifting "relatively" heavy shit


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#2064 VidaMD

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Posted 29 April 2019 - 04:44 PM

Well shit, another week slipped by.  You'll just have to trust I got my work in

 

4/29

 

1) WU 4:00 Bike  followed by 3X 10 cossak squat ea / 10 ab roll outs / 15 RKC KB swing 53

 

2) 4x4 sumo DL @ 335#

 

3) 12:00 climb the ladder

2, 4,6,8,10 OHS 95#

1 2,3,4,5,6 C2B

you get the idea, I made it through 14 of 16 OHS

 

4) 25-20-15-10-5

SDHP 75#

PP 75#

11:20

 

5) 4X10 P Row 165# / 4X15 Hip bridge 135#


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#2065 Stu

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Posted 29 April 2019 - 09:35 PM

Of course we trust the dr. Doctors Don't Lie!
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Sua Sponte ! Now Get off my lawn ! :angry:


#2066 Pops

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Posted 30 April 2019 - 02:17 AM

Like the sumo?

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2067 steviesch

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Posted 30 April 2019 - 08:15 AM

Trust me, I'm a doctor! No bad sessions in WI!
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#2068 VidaMD

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Posted 03 May 2019 - 08:28 PM

Sumo - I do.  It's much easier on my back.  I'm actually looking into a trap bar for further ease.  I know deadlifts are not suppose to be easy but with no desire to compete, picking shit up is picking shit up and if I can minimize the wear and tear - then it's probably a good idea.

 

Damn it hard to get onto these logs and keep up to date.  Renewed effort next week gents


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#2069 Pops

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Posted 04 May 2019 - 12:06 AM

+1 on the train of thought regarding DL.

 

hex bar might be a GREAT idea


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2070 Poppy G

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Posted 04 May 2019 - 10:20 AM

+1 on the train of thought regarding DL.

 

hex bar might be a GREAT idea

I have been keeping my eye out for one of these for months now Pops. I agree these bars are great..Also  an easy way to add weight to a farmers walk :)


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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#2071 VidaMD

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Posted 07 May 2019 - 05:07 PM

5/7

 

 

Some type of very cool and elaborate warm up

 

10X3 BS @ 185 EMOM Speed focus

 

3RFT

25 Burpee over bar

20 SDHP 85#

15 Ring Dips

14:53

 

3X10 pull aparts / Alt pistols


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#2072 Stu

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Posted 07 May 2019 - 05:42 PM

yeah, I was out of breath when I red 25 burpees🤣
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Sua Sponte ! Now Get off my lawn ! :angry:


#2073 VidaMD

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Posted 08 May 2019 - 12:45 PM

2 X 30s j rope / 10 ea cossack squat / 10 push ups

 

2 x 10 33" box jump (30" box w/ 25# plate on it) / 15 KB (not for time)

 

10X3 Sumo DL EMOM @ 255#

 

3X3 Push Jerk 155 / 175 / 155

 

6 rnds

6 30" box jump

4 bar muscle up

2 p clean 185#

12:02

 

3X10 row @ 165#

2X ME ring row


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#2074 VidaMD

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Posted 14 June 2019 - 05:55 PM

Hi gents, long time again.  So - lots of changes, work promotions, baseball and dance

 

So, baseball - kicking off our season finally, getting a late start.  Last year in Pony, 14U - anyway, boy hits a smashing grounder inbetween 1st and 2nd, or so we thought.  1st baseman made a hell of a back handed holy shit look what I found grab....  Kudos young man

 

Dance nationals next week, leave this Sunday.  Sandusky, OH, who the hell wants to go to Sandusky for the better part of a week.  Sorry to anybody from that area

 

Still lifting but at 4 days/week  M/T/TH/F - work and sleep needed to take priority plus weekends are full right now

 

Today

WU 15:00

 

Split Jerk 3's to 175 15:00

 

20:00 TC

10 DB Alt Sn 50#

15 burpee box jump overs

20 DB Sn

15 BBJO

30 DB Sn

15 BBJO

40 DB Sn

15 BBJO

50 DB Sn

15 BBJO

 

Made it through 45 of the 50 DB snatch....


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#2075 Virtus

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Posted 14 June 2019 - 06:23 PM

Welcome back doc! Looks like you're a busy man but still killing it.

 

Sandusky is the roller coaster capital of the world! Tell me you at least get to go to Cedar Point?


Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2076 BeachBuckeye

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Posted 14 June 2019 - 10:35 PM

The movie "Tommy Boy" with Chris Farley and David Spade spends a lot of time in Sandusky. That's about what it is if you've seen that?


Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#2077 Stu

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Posted 18 June 2019 - 12:39 AM

Can you smell what The doc is cooking? BOOM SAUCE! He puts that shit on everything🤣
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Sua Sponte ! Now Get off my lawn ! :angry:





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