IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Mon May 28, 2018 3:15 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
7 mins @ 2x32kg; 5 rpm

Stretching

Yoga later.

Was going to bring the bells to work tomorrow but will opt for some easy cardio, if we are down for weather like I’m thinking we will be.

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PostPosted: Wed May 30, 2018 7:20 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
10 mins @ 2x32kg; 42 reps

Stretching

Easy cardio later...

A few reps left in the tank. Ending HR was 167 bpm. Breathing was ragged but bearable. Palms ached the last 2 mins.

Easy LC tomorrow and maybe a run. That’s a wrap. We’ll see how it all shakes out this weekend.

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PostPosted: Thu May 31, 2018 10:45 am 
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Posts: 3427
Location: St. Louis, MO
Strong work Dunn!

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"I predict that within the next couple years he will author a Dragon Door book possibly with Pavel called "Return to the Kettlebell"" -Sandman on Rant


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PostPosted: Thu May 31, 2018 7:53 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
5 mins @ 2x32kg; 30 reps

Run:
2 miles easy pace

Stretching

Last set before the comp on Saturday. Now the most important part.....figuring out what shirt to wear for the comp.

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PostPosted: Thu May 31, 2018 7:54 pm 
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Sergeant Commanding
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Location: Columbus, GA
Quote:
Strong work Dunn!
Thanks Cimes! It’s gonna have to do. I gotta hit 50 reps for MS so we shall see. Either way, I’m gonna ease away from LC work and focus more on SN and BJJ over the summer.

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PostPosted: Sun Jun 03, 2018 8:12 pm 
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Sergeant Commanding
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Posts: 6657
Location: Columbus, GA
GKS Comp

LC:
40 reps with the 32s

Wanted 60 for master of sport. Came out the gate too fast and fucked myself. Onward.

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PostPosted: Tue Jun 05, 2018 4:51 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Flew all night....

Warmup

LC:
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm
...rest 2 mins...
3 mins @ 2x32kg; 6 rpm

Armor building

Stretching

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http://www.myphysicalculture.blogspot.com


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PostPosted: Thu Jun 07, 2018 10:50 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Flew late last night. Lots of time in the saddle so I’m a bit stiff today.

Warmup

LC:
5 mins @ 2x32kg; 6 rpm

Swing:
15/15 @ 42kg

Stretching

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PostPosted: Tue Jun 12, 2018 5:30 am 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x32kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm
2 mins @ 2x28kg; 8 rpm

Stretching

ER shift tonight.

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PostPosted: Wed Jun 13, 2018 3:55 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
6.5 mins @ 2x32kg; 30 reps
4 mins @ 2x32kg; 20 reps

Armor building

Stretching

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http://www.myphysicalculture.blogspot.com


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PostPosted: Sat Jun 16, 2018 6:18 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

3 mins @ 2x32kg; 8-2-8
3 mins @ 2x32kg; 8-2-8
2 mins @ 2x32kg; 10 rpm

Stretching

https://youtu.be/EWUkfxPjYgk

Run:
2 miles in 17:37

Yoga

Middle of the day with heat index of + 100° F. Got it done. Too easy.

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PostPosted: Sun Jun 24, 2018 1:52 am 
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Sergeant Commanding
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Location: Columbus, GA
Late night so opted for the distance at pace with a sprint at the end, but lighter weight.

Warmup

LC:
8 mins @ 2x28kg; 45 reps

Stretching

Sprints tomorrow, probably, before a night shift at the ER.
If you’d rather see something different let me know.

This felt good. Tummy grumbled a bit at the end from the faster pace but nothing bad. Breathing and HR felt strong and my muscle endurance felt good. Lighter weight but hitting that distance and pace without feeling like dying is a piece of mind....more head games, but I need it.

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PostPosted: Sun Jul 01, 2018 3:24 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
6/29

Warmup

LC:
5 mins @ 2x32kg; 8-8-2-8-5 (31 reps)

Swings:
20/20 @ 42kg
20/20 @ 36kg
20/20 @ 34kg

Armor building

https://youtu.be/Ci2c5SwApew


7/1

Warmup

LC:
5 mins @ 2x24kg; 40 reps

Run:
1 mile 8:48

Stretching

Not easy but not a hard pace with the 24s. Just focused on breathing and moving lightly. Run was slow and just to stretch the legs and lungs.

Now for an ER shift and a helo shift.

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PostPosted: Tue Jul 03, 2018 3:53 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

LC:
10x 1 min @ 2x32kg; 8 rpm (1 min rest)

Stretching

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http://www.myphysicalculture.blogspot.com


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PostPosted: Sat Jul 07, 2018 3:40 pm 
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Sergeant Commanding
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Joined: Mon Jan 05, 2009 4:06 pm
Posts: 6657
Location: Columbus, GA
Warmup

OALC:
12 mins @ 36kg; 6 rpm

Run:
2 miles in 16:04

Stretching

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http://www.myphysicalculture.blogspot.com


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