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 Post subject: Re: This is GPP!
 Post Posted: Mon Jun 25, 2012 7:01 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JUNE 25

warmup:
-foam rolling
-shoulder rehab/plates&bands/stick
-cleans/bar

workout:
6x3-position clean (2sec stop at bottom in last clean)
40-50-60-70-80-80kg

3x10s front rack hold
120-140-160kg

clean high pull
3x3 @90kg

squat clean
1 @90-100

2xfail @107,5kg

NOTE: Finally got under the bar in heavy squat cleans!! And it was easy too. Technique training is now paying back. Now I just have to get up from the bottom. So, it's front squats and some more front squats for now on!!!)

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: This is GPP!
 Post Posted: Wed Jun 27, 2012 6:11 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JUNE 26

rest
-shoulder rehab, it feels better now
-----------------------------------------
JUNE 27

morning:
warmup:

Maxwell's Daily Dozen
+
-bench press/bar
-chin ups
-one round of workout

workout:
10 rounds
5 bench press @60kg (close grip) [rounds 1-5 @60kg, rounds 6-10 @65kg]
5 weighted chin ups @16kg
90sec rest between rounds

otoem for 15mins:
3 front squats @60kg (atg) (last 5 rounds @65kg)
2-3sec stop at the BOTTOM

evening:
warmup:

Maxwell's Daily Dozen :mozilla_tongue:

workout:
20 min amrap:
1 rope climb @4m rope (no legs)
40m sledge push (20kg plate) this was HORRIBLE, the rubber mat... very sticky...
10 kb swings @32kg
-8 rounds

NOTE: I'ts been little more than a week since I've done anykind of metcon. This day was hard. Can't imagine anything better!

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: This is GPP!
 Post Posted: Thu Jun 28, 2012 6:37 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JUNE 28

-Taking it easy-

warmup:
-1km run

workout:
4 rounds:
10 kick to handstand
20 sit ups (rounds 3&4 did 20 hollow rocks)
200m run
5 box jumps (~60cm)

NOTE: My legs, biceps and triceps are in DOMS. Love it.

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Profile  
 
 Post subject: Re: This is GPP!
 Post Posted: Fri Jun 29, 2012 6:29 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JUNE 29

-Back to basics, at last-

warmup:
-cleans/bar
-straight legged deadlifts/bar
-leg swings

workout:
5x 2-positon clean @60kg
1.high hang
2.below knee

squat snatch
1@60-70-75-80-85-90kg

deadlift
3@100-120-130kg
1@130-140-145-150-155-160kg

metcon:
5 rounds afap:
3 deadlifts @135kg
15 burpees
10 ghd sit ups (to paraller)

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: This is GPP!
 Post Posted: Fri Jun 29, 2012 6:31 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2223
Location: Finland
Pencil Neck wrote:
metcon:
5 rounds afap:
3 deadlifts @135kg
15 burpees
10 ghd sit ups (to paraller)


Well... What was your TIME!!??

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"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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 Post subject: Re: This is GPP!
 Post Posted: Sat Jun 30, 2012 7:32 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JUNE 30

warmup:
-kb swings
-front squats
-leg swings

workout:
front squat (atg)
5 @40kg
3x5 @60kg
1@ 70-80-80-90-95kg
fail @100kg

chin ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

NOTE: Why didn't i rested today? Felt unwilling the whole session.

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Post subject: Re: This is GPP!
 Post Posted: Sat Jun 30, 2012 9:35 am 
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Joined: Mon Jun 30, 2008 9:11 am
Posts: 2223
Location: Finland
Quote:
I don't want to time all my metcons. I need to get my mind going without a timer kicking me to go faster. AFAP is good enough.

Hope your shoulder is better. I definitely feel you with that one mate. Injuries suck big time!


That makes sense.

Shoulder is a little bit better, but still odd. In some positions I feel shooting pains, but mostly there is nothing wrong with it.

I aint going to do nothing that involves any kind of pressing.
----------------------------------------------------------------------------------
Unwillingness may become part of your workouts nowdays, because you are bound to be in the GYM every day and all day! Just a hunch...
Dude, in short period of time, you are going to be a Beast! OSS!

_________________
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll


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 Post subject: Re: This is GPP!
 Post Posted: Sun Jul 01, 2012 7:25 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
Thanks Little GPP! Still don't know about becoming a beast...
-----------------------------------------------------------
JULY 1

rest

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Profile  
 
 Post subject: Re: This is GPP!
 Post Posted: Mon Jul 02, 2012 3:08 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JULY 2

warmup:
3 rounds:
20 kb swings @16-24kg
15 bw squats
10 push ups

-back squats/bar
-deadlifts/bar
-few lifts w/workout load

workout:
10 rounds:
5 deadlifts @100kg (rounds 1-5, rounds 6-10 120kg)
5 back squat @80kg (weightlifting style,atg)
2min rest between rounds

kb swings
3x15 @40kg

NOTE: This one really hit nicely my legs and core. Very good workout.

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Profile  
 
 Post subject: Re: This is GPP!
 Post Posted: Tue Jul 03, 2012 8:27 am 
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Joined: Thu Dec 25, 2008 2:18 pm
Posts: 1314
Location: Finland
JULY 3

warmup:
-bench press/bar
-chin ups
-weighted chin ups w/20kg

workout:
bench press
10 @40-50-60kg
1 @70-80-90-100kg

10 rounds:
5 bench press @70kg (close grip)
5 weighted chin ups @20kg
~1,5-3min rest between sets

kneeling ab wheel roll
3x13

2k row
easy pace

NOTE: a VERY good session. Very happy with the chin ups. This volume training is paying off now.

_________________
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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 Profile  
 
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