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04-02-2018, 02:49 PM
#671
4/3 BW: 301
Recovery Week
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x6x2 - 12, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x6x3- 18, 4, 5 minute splits
BBRows:
135x5
225x2
245x8x4 - 11, 2, 2, 2 minute splits
Last edited by Str8shutr; 04-03-2018 at 05:59 AM.
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04-06-2018, 02:25 PM
#672
4/6 BW: 301
Light Week
SQ:
BWx5
135x5
185x3
225x2
275x1
315x6x3 - 12, 4, 4 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
245x6x3 - 20, 5, 4 minute splits, all w/ pause
DL:
135x3
225x2
315x1
345x6 - 17 minute split
Last edited by Str8shutr; 04-06-2018 at 03:48 PM.
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04-08-2018, 04:56 PM
#673
4/9 BW: 301
GGW: Week 1 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x6x4 - 14, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
175x2
205x1
230x6x3 - 12, 3, 3 minute splits
DL:
135x3
225x2
315x6x3 - 12, 4, 4 minute splits
Last edited by Str8shutr; 04-15-2018 at 06:47 AM.
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04-10-2018, 03:31 PM
#674
4/11 BW: 301
GGW Week 1 WO 2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x6x2 - 16, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
165x6x4 - 18, 4, 5, 6 minute splits
BBRows:
135x5
225x2
245x8x4 - 7, 2, 2, 2 minute splits
Last edited by Str8shutr; 04-11-2018 at 05:58 AM.
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04-12-2018, 01:06 PM
#675
4/13 BW: 301
GGW: Week 1 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
330x6x3 - 18, 5, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x6x4 - 18, 3.5, 3.5, 3.5 minute splits
DL:
135x3
225x2
315x1
365x6 - 8 minute split
Last edited by Str8shutr; 04-19-2018 at 03:17 PM.
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04-15-2018, 06:46 AM
#676
4/16 BW: 305
GGW: Week 2 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x1
385x5x4 - 15, 4, 6, 7 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x5x3 - 19, 2, 3 minute splits
DL:
135x3
225x2
315x1
340x5x3 - 14, 4, 4 minute splits
Last edited by Str8shutr; 04-16-2018 at 04:47 AM.
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04-17-2018, 08:54 AM
#677
4/18 BW: 303
GGW Week 2 WO 2
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
330x5x2 - 12, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x5x4 - 16, 4, 5, 6 minute splits
BBRows:
135x5
225x2
270x6x4 - 10, 2, 2, 2minute splits
Last edited by Str8shutr; 04-18-2018 at 06:04 AM.
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04-19-2018, 03:19 PM
#678
4/20 BW: 304
GGW: Week 2 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x5x3 - 20, 4, 5 minute splits
BP:
45x10
95x5x2
135x3
175x2
205x1
235x1
265x5x4 - 32, 4, 4, 4 minute splits
DL:
135x3
225x2
315x1
390x5 - 12 minute split
Had to plate math with Kgs for whole WO. My gym is putting on a meet in another city and I guess they needed all the standard plates for the warmup area. So all we had left was one set of kg plates. Oh well
Last edited by Str8shutr; 04-20-2018 at 07:54 PM.
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04-22-2018, 06:11 PM
#679
4/23 BW: 296
GGW: Week 3 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
410x4x4 - 20, 6, 7, 8 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
245x1
265x4x3 - 30, 4, 5 minute splits
DL:
135x3
225x2
315x1
365x4x3 - 14, 3, 4 minute splits
Not feeling 100% more like 60%. Bleh...
Last edited by Str8shutr; 04-23-2018 at 04:00 PM.
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04-29-2018, 06:08 PM
#680
4/30 BW: 293
GGW: Week 3.1 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
410x4x4 - 20, 6, 8, 10 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
245x1
265x4x3 - 19, 3, 3 minute splits
DL:
135x3
225x2
315x1
365x4x3 - 12, 1.5, 2 minute splits
So...gonna repeat week 3 again. Came down with some godawful shit that laid me lower than a snake going under a door and it was all I could do to make it to work. Then spent my three days off lying around trying to recover from that! WOs were not gonna happen. Normally I can train through that stuff but nope, not this time.
Last edited by Str8shutr; 04-30-2018 at 05:16 AM.
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