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Thread: ColoWayno's log

  1. #2781
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Thursday (A2)
    Conditioning
    3,6,12 @ 3.2 mph and 15, 12, 9 %

  2. #2782
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    Feb 2010
    Location
    Colorado Springs
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    Hanging out at the Hot Springs.

  3. #2783
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    Feb 2010
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    Wednesday
    Squats
    2x5x225
    Dead Lifts
    5x275
    Bench
    2x5x135

    Obviously I missed a couple of workouts, went light, I’ll try to pick up where I left off my on Saturday.

  4. #2784
    Join Date
    Feb 2010
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    Colorado Springs
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    Saturday
    Snatches
    2x3x45, 3x65, 3x85, 3x95, 3x105, 3x115, 1x125, 1x130
    Squats
    2x5x265
    Press
    2x5x130
    Dead Lifts
    1x340

  5. #2785
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    Feb 2010
    Location
    Colorado Springs
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    Sunday
    Conditioning
    20 second Intervals on a 2 minute clock @ 8.0 mph
    6 @ 8.5%
    1x12%
    1x15%

  6. #2786
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    Feb 2010
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    Colorado Springs
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    Monday
    Bench
    3x5x145
    Pull Ups
    3x10

  7. #2787
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    Tuesday
    Conditioning
    2 minutes @ 8.2 mph
    3 minutes @ 6.2 mph
    4 minutes @ 5.7 mph
    5 minutes @ 5.2 mph

    2 minute HRR 165-124

  8. #2788
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    Easy to use race calculator here: Race Predictor | Running Time Calculator | Race Time - Omni

    According to that a 3:50 half mile predicts an 8:00 mile. That seems a little generous, when I used another calculator I think it indicated something like 3:40 half mile.

  9. #2789
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    11,272

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    Wednesday
    Snatches
    2x3x45
    2x3x65
    2x3x85
    2x3x95
    3x105
    3x115
    1x125
    1x132.5
    Squats
    2x5x270

    Snatches: The last single was pretty bleh but most of those other reps felt almost like real snatches... maybe the best I’ve done.

    I have to work in presses before I leave the conus for a week on Saturday. Then I’m probably just starting the A cycle over... too many interruptions this time.

  10. #2790
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    starting strength coach development program
    I managed two easy workouts while at sea. I’ll take an easy week to get my high altitude lungs back then get back to work.

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