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Thread: ColoWayno's log

  1. #2431
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Thursday
    Squats
    3x265
    Bench
    3x5x140
    Curls
    3x8x70
    Conditioning
    5x20/1:40 @ 8mph and 8%
    2minute HRR 163-123

    21152

  2. #2432
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Saturday
    Snatches
    3x3x77
    Squats
    3x5x255
    Press
    3x5x115
    Dead Lifts
    5x285
    Pull Downs
    3x8x152.5
    Rotator Cuff ISO
    3x8x8

    21012

  3. #2433
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Sunday
    Conditioning
    5x1 minute intervals at 7.0, 7.5, 8.0, 8.5, 9.0 mph, 3 minutes rest

    2 minute HRR 160-116

    20913
    Last edited by ColoWayno; 05-13-2018 at 04:54 PM.

  4. #2434
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Monday
    Conditioning
    2x6/4 @ 2.7 mph and 15%
    2 minute HRR 152-111

    20841

  5. #2435
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Wednesday
    Squats
    3x275
    Bench
    3x5x145
    Curls
    3x8x75

    20782

  6. #2436
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Friday
    Conditioning
    7x20/1:40 @ 8 mph and 8.5%, 1 more at 15%

    2 minute HRR 167-130


    20912

  7. #2437
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Saturday
    Squats
    3x5x260
    Press
    3x5x120
    Dead Lifts
    5x290

    20833

  8. #2438
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Sunday
    Conditioning
    5 1 minute intervals with 3 minutes rest @ 7.5, 8.0, 8.5, 9.0, 9.5 mph

    2 minutes HRR 172-120 according to the grip monitors.

    20770
    Last edited by ColoWayno; 05-20-2018 at 10:51 PM.

  9. #2439
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    Monday
    Pull Downs
    8x170
    Conditioning
    2 x 6 minutes @ 2.7, 2.8 mph and 15%

    2 minute HRR 158-118

    20759
    Last edited by ColoWayno; 05-21-2018 at 09:36 PM.

  10. #2440
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

    Default

    starting strength coach development program
    Wednesday
    Light squats, press, pull Downs and bench.

    Missed a bit, work craziness and home projects.

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