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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Tue Jul 10, 2012 5:18 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 10, MMXII
Conditioning
20 minute round wearing weighed vest:
Each exercise was assigned a point value:
A. Burpees = 4 points each
B. Sledgehammer swings = 3 points each
C. Divebomber pushups = 2 points each
D. Bodyweight squats = 1 point each

During the 20 minute workout, I completed the following reps:
A. Burpees: 75 x 4 points = 300 points
B. Slegehammer swings: 80 x 3 points = 240 points
C. Divebomber pushups: 35 x 2 points = 75 points
D. Bodyweight squats: 65 x 1 point = 65
Total points = 680

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Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Wed Jul 11, 2012 4:47 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 11, MMXII
Kettlebell + conditioning
1. Double kettlebell jerks: 5 x 3
2. Sandbag push-press: 3 x 3
3. 1-arm kettlebell push-press: 3 x 5 each arm
4. Double kettlebell row: 3 x 6
5. Double kettlebell floor press: 6, 5, 4, 3, 2,

Conditioning
10 minute round
At the top of each minute-Run for 20 seconds/walk for 40 seconds
Completed 10 rounds

Core
Ab wheel rollouts: 3 x 5

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Thu Jul 12, 2012 3:44 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 12, MMXII
Conditioning
Completed 6 rounds of the following circuit in 20 minutes (with weighted vest):
1. Sandbag deadlift x 10
2. Sledgehammer swings x 20
3. Sprint 25 yards/walk back
4. Burpees x 10

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Fri Jul 13, 2012 4:34 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 13, MMXII
Kettlebells + conditioning
1. Double kettlebell clean and jerk: 5 x 2
2. Shoulder sandbag: 5 x 1 each shoulder
3. Double kettlebell front squat: 4 x 5
4. Double kettlebell swing: 3 x 5
5. Mile run: 9 minutes
6. Core: Plank + side plank right/left-each for 30 seconds: 2 sets

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Sat Jul 14, 2012 5:03 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 14, MMXII
1. Five-minute snatch test: I performed 1-hand snatches, switching hands every five reps. I completed 64 total reps (32 each arm).

2. 25 minute walk wearing weighted vest.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Mon Jul 16, 2012 4:30 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 16, MMXII
Kettlebells + conditioning
1. 20 minutes of 1-hand kettlebell snatches: Completed 184 reps...switched hands every 5 reps until the very end.

2-minute rest

Tabata sprints: 8 rounds of 20 second sprints/10 seconds rest

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Tue Jul 17, 2012 3:50 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 17, MMXII
Conditioning
Completed 6 rounds of the following (with weighted vest):
1. Sandbag clean and press x 3
2. Sledgehammer swings x 20
3. 50 yard sprint/walk back to start
4. Burpees x 5
This one was tough in 90 degree + heat.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Wed Jul 18, 2012 4:57 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 18, MMXII
Kettlebells
1. Double kettlebell swing: 10 x 10...30 seconds rest between sets
2. Double kettlebell front squat: 5, 4, 3, 2, 1

Core-Repeated the following circuit 3 times:
1. Ab wheel rollouts x 5
2. Medicine ball russian twists x 10 each side
3. Plank x 30 seconds
30 seconds rest between sets

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Thu Jul 19, 2012 4:18 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 19, MMXII
Kettlebells + conditioning
1. Double kettlebell clean and press: 30 seconds work/30 seconds rest. Completed 10 sets.
2. 1-arm snatch: 60 seconds right hand/60 seconds left hand...rest 60 seconds.
Completed 3 sets

3. 10 minute round-Interval running with weighted vest: At the top of each minute, I ran 20 seconds/rested/walked for 40 seconds. Completed 10 rounds.

Core-Completed 4 rounds of the following circuit wearing weighted vest:
1. ab wheel rollouts x 5
2. medicine ball russian twists x 10 each side
3. plank x 30 seconds
Rested 30 seconds between sets.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Mon Jul 23, 2012 6:07 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 1414
Location: Elysian Fields
July 23, MMXII
I didn't work out last Friday because I got married. My wife Kathy and I then drove to Mackinaw City, Mi. We spent the weekend on Mackinac Island.
Monday workout:
1. 20 minute round: 1-arm snatches
Completed 150 snatches

Rest 3 minutes

2. Sprints
20 yard sprints x 3
50 yard sprints x 3

Core
Ab wheel rollouts x 5 (3 sets)

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Profile  
 
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