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danriffle
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Post subject: 450/450/45  Posted: Mon Apr 22, 2013 1:01 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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i've had a tradition for 5 years now, that I 'gift' myself with a brutal workout on my birthday. i noticed a lot of kids talking about celebrating their birthday week or even month (I guess a day isn't enough. i decided to grab that idea and give myself a brutal week of physical challenges for my 45th birthday. There are 3 goals:
1. one session of 450 burpees
2. deadlift 450 lbs
3. run 45 miles in one week
For my level of strength and fitness, I consider each a daunting challenge, but who doesn't love a challenge?
I have 16 weeks to get there, starting now...
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danriffle
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Post subject: Re: 450/450/45 Posted: Mon Apr 22, 2013 1:05 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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week 1, day 1
Deadlift 240lbs x3
Finisher: farmers walk 75lb DBs
+ 1.5 miles on eliptical
(First 4 weeks are a "Grease the groove" 7 day/week deadlift cycle.)
Last edited by danriffle on Tue Apr 23, 2013 9:55 pm, edited 1 time in total.
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danriffle
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Post subject: Re: 450/450/45 Posted: Tue Apr 23, 2013 12:51 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 2
Deadlift 240 lbs x 5
Finisher:
bw Squats x 45
Pushups x 50
Core:
Ice Cream Makers 3 x 5
V-ups (15lb. kettlebell) 2 x 15
Russian Twists (15lb. kettlebell) 2 x 10e
Back Bridge 2 x :60
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danriffle
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Post subject: Re: 450/450/45 Posted: Wed Apr 24, 2013 3:38 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 3
Deadlift 240 lbs x 7
Finisher:
Power Cleans 60lbs x 25
+ 1.5 mi eliptical (Gotta get to the track...)
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danriffle
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Post subject: Re: 450/450/45 Posted: Thu Apr 25, 2013 1:33 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 4
Deadlift 240 lbs x 9
Finisher:
Burpees 8 x 10 (wanted to 100, but just ran out of time)
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danriffle
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Post subject: Re: 450/450/45 Posted: Thu Apr 25, 2013 11:33 pm |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 5
Deadlift 240 lbs x 11
No time for anything else. Maybe an evening session for a finisher...
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danriffle
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Post subject: Re: 450/450/45 Posted: Sat Apr 27, 2013 3:46 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 6
Deadlift 240 lbs x 11
Finisher:
Eliptical: 1.5 mi
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danriffle
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Post subject: Re: 450/450/45 Posted: Sun Apr 28, 2013 7:36 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 7
Deadlift 240 lbs x 15
Finisher:
Bagwork--punches $ kicks
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danriffle
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Post subject: Re: 450/450/45 Posted: Mon Apr 29, 2013 12:04 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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Day 8
Deadlift 260 lbs x 3
Finisher:
Prisoner Squats x 50
Pushups x 55
Core:
Decline Situp/Russian Twist combo (15lb. kettlebell) 2 x 10e
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danriffle
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Post subject: Re: 450/450/45 Posted: Tue Apr 30, 2013 3:56 am |
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Joined: Thu Oct 12, 2006 9:08 am
Posts: 417
Location: West Virginia
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week 2, day 9
Deadlift 260lbs x5
Finisher: farmers walk 85lb DBs
+ 1 mi on eliptical
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