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PostPosted: Mon Sep 22, 2014 5:14 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/22/14
Double Military Press, GTG Style
10 x 1, 140 lbs
Double 55 Military Press
8x8 alternated with
Double 70 Rows
8x9
Double 70 Front Squat
8x8 alternated with Double 45 Snatch
1 x 4 with 55's
7 x 9 with 45's


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PostPosted: Tue Sep 23, 2014 8:06 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/23/14
Double 70 kettlebells
Military Press GTG style
10 x 2

Floor Press alternated with Rows outside the knees
8 x 9 for each

Double Swings Outside the Knees alternated with Deadlifts
8 x 9 for each


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PostPosted: Thu Sep 25, 2014 10:50 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
9/24/14
Double 70 Military Press
8 x 3
Snatch 55
18 x 5,5 top of each minute
Two hand swing 70
5 x 20 top of each minute


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PostPosted: Tue Oct 14, 2014 5:46 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/14/14
25 minutes
Double Military Press alternated with Front Squat 70's
5 ladders of 1,2,3
70 lb bell
100 1 hand swings 10 x 5,5 every 30 seconds
TGU 70, 5,5

10/13/14
20 minutes
Double Swings alternated with Double Cleans 70's
8 x 8 for each
100 1 hand swings, 5 x 10, 10 on the top of each minute
TGU 70, 5,5


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PostPosted: Mon Oct 27, 2014 7:54 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/27/14
Time to get my shit together
Double 55's
Military Press, Squat, Row complex done in a ladder fashion of 2,3,5,8
Got all reps first 2 ladders
Did 6 presses on final rung but got all squats on next 2 ladders
Final ladder, 3 rungs, 2,3,5
81 Total squats and rows, 77 presses
One hand swings
6 minutes, 40 reps on 20 seconds off
4 x 20L, 20R
1 x 3L, 3R 166 swings
24 minute walk


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PostPosted: Tue Oct 28, 2014 3:50 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/28/14
Performed during hour 36 of a fast
55 lb. kettlebell
5 rounds rest as needed
Swings x 10
Reverse TGU x 1L,1R
Swings x 20
Reverse TGU x 1L, 1R
Swings x 30
Reverse TGU x 1L, 1R
Swings x 40
1.5 mile walk

Amazing how much water weight you lose during a fast. Drank about a gallon of water yesterday, lost 4.6 lbs.

Broke fast at 38 hour mark with a 5 egg vegetable omelet and a bowl of porridge


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PostPosted: Wed Oct 29, 2014 1:14 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/29/14
5 ladders of Double 70
MIlitary Press, Squat, Rows 1,2,3
5 sets of snatches 55, 10R, 10L
in 9:30.

Threw in a second workout around 2:15
55 lb kettlebell
20 two hand swings at the top of each minute
25 sets =500 swings
25 minute walk


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PostPosted: Thu Oct 30, 2014 1:41 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/30/14
5 rounds 55 lb. kettlebell
Two hand swing x 10
Pushup x 10
Two hand swing x 15
Pushup x 15
Two hand swing x 25
Pushup x 25
Two hand swing x 50
1.5 mile walk


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PostPosted: Tue Nov 04, 2014 11:50 am 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/3/14
Double 55 Kettlebells
5 ladders 2,3,5,8
Double Military Press and Rows
90 reps each
One hand swings, 70 lb. kettlebell
150 in 5 minutes, 10,10,10,10 rest 10,10,10,10 rest 10,10,10,10 rest 10, 10, 5,5

11/2/14
55 lb. kettlebell
500 swings
5 rounds
10 swings
1 TGU L,R
15 swings
2 TGU L,R switch hands after getting all reps on each side
25 swings
3 TGU L,R switch hands after getting all reps on each side
50 swings

10/31/14
Double 55 kettlebells
5 ladders (3,5,6)
Double Military Press
Double Front Squat
Double Row
70 lb kettlebell
One hand swings 170 in 7 minutes


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PostPosted: Tue Nov 04, 2014 2:29 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/4/14
55 lb. kettlebell
5 rounds
Two hand swing x 10
Goblet Squat x 5
Swing x 15
Goblet Squat x 6
Swing x 25
Goblet Squat x 10
Swing x 50


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PostPosted: Thu Nov 06, 2014 12:02 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/5/14
Double 70 kettlebells
5 ladders, done 2,3,4
MIlitary Press
Squat
Row
Did 38 presses, 45 squats and rows
55 lb. kettlebell
Snatch
8 x 5,5 80 snatches in 6 minutes


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PostPosted: Thu Nov 06, 2014 2:27 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/6/14
5 rounds, 1 minute rest
55 lb. kettlebell
Snatch 5L, 5R
One Hand Swing 5L, 5R
Burpees x 10
Rest 4 minutes
Two hand swings, Work:Rest Ratio 1:1
4 rounds
x 10
x 20
x 30
x 40
1 round
x 10
x 20
x 20
500 swings, total workout time 38:00
1.6 mile walk


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PostPosted: Fri Nov 07, 2014 5:07 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/7/14
Double 55 kettlebells
Press Squat Row Ladders
5 rounds of 3,5,6 70 reps for each
One hand swings 70
4 rounds of 15L, 15 R 1 round of 5 L, 5 R 130 swings in 5 minutes


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PostPosted: Tue Nov 11, 2014 5:52 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/11/14
3 rounds, 100 seconds rest between
Double 45's Complex
Double Swing x 5
Double Clean x 5
Double Swing x 5
Double Snatch x 5
Double Swing x 5

3 rounds, 3 minutes rest between round
Double Row x 12
Double Clean x 10
Military Press x 8
Double Snatch x 8
Front Squat x 8
This was really taxing on grip
10 hill sprints 80-100 yard? Walk back

11/10/14
Double 55 Kettlebells
3 ladders, 2,3,5,8
Double Military Press, Front Squat, Double Row complex
1 ladder, 2,3,5 64 reps of each
Two hand swing
88 lbs
110 reps in 5 minutes


11/9/14
55 lb kettlebell
20 minutes of snatches, 5R, 5L at top of each minute
5.2 mile run


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PostPosted: Wed Nov 12, 2014 8:17 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
11/12/14
3 Rounds Rest Ratio 1:2
First 2 rounds as a complex 3rd round as a chain
Double Snatch x 6
Military Press x 6
Squat x 6
Did the first 2 with 55's, second one had to quit 1/2 way through and use 45's. only did 4 reps with 45 on 3rd round
Rest 5 minutes
Double 45's done as a chain 3 round work:rest 1:2
Double Swing x 6
Double High Pull x 6
Double Snatch x 6
Military press x 6

9 80 yard hill sprints
2 110 yard hill sprints


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PostPosted: Wed Apr 08, 2015 2:12 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/3/1 Shoulders and Deadlift
Shoulder Training Max 135
Deadlift Training Max 305

Standing Military Press
5 x 55
5 x 65
3 x 80
3 x 110
3 x 115
5 x 120
3 x 115
5 sets x 5 x 110

Deadlift
5 x 135
5 x 185
3 x 185
3 x 245
3 x 260
8 x 275
3 x 260
5 x 5 x 245

Pullups
17 x 2 done in between sets 34 total


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PostPosted: Tue Oct 20, 2015 2:19 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/20/15
Bench Press 5 x 5 x 170
Pullups 14 x 3
Deadlift 5 x 135, 5 x 185, 5 x 225, 5 x 250, 5 x 265, 5 x 275, 5 x 290
Squat 5 x 135, 5 x 185, 5 x 225, 5 x 5 x 290
Farmers Carries 500 paces

10/19/15
Double 70 kettlebells
Double MIlitary Press, Front Squat, Double Rows
5 ladders x 1,2,3
Double Swings Outside the Knees 88's
6 x 5
Farmer Carries 88's
500 paces


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PostPosted: Wed Oct 21, 2015 1:27 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/21/15
Double 45 ketllebells
4 rounds of this chain, 6 times around the chain =1 round/30 reps work to rest 1:1
Double Clean x 1
Double Snatch x 1
Jerk x 1
Double Front Squat x 1
Double Swing x 1

4 rounds of this complex 19 reps work : rest 1:1
Double Clean x 1
Front Squat x 3
Double Clean x 3
Front Squat x 3
Double Military Press x 3
Front Squat x 3
Double Swing x 3

Farmers Carries Double 70 kettlebells
5 x 100 paces

Hill sprints, 10 sprints x 80 yards


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PostPosted: Sat Oct 24, 2015 11:37 am 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
10/23/15
Double 55's
Military Press, Squat Row Complex
10 x 5
Snatches, 55
6 x 5, 1 x 10 rest to top of minute
Farmer carries,
5 x 100 paces with the 55's


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PostPosted: Sat May 12, 2018 3:25 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/12/18

Total Tension Complex
I'm in my 5th week out of 6, only 3 more workouts to go

55's for cleans presses and squats
70's for renegade rows

Clean, Press, Squat, Renegade Row at 1
Clean Press x 2, Squat Renegade Row at 1
Presses all the way up to 8 and then back down
15 sets, 64 reps of presses, failed the 6th rep on rung 6 back down but recleaned and pressed it

One hand swings 70
5 x 10,10 =100, never put the bell down


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PostPosted: Tue May 15, 2018 1:54 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/13/18
5 mile run


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PostPosted: Tue May 15, 2018 1:55 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/15/18
Week 6 Total Tension Complex
Clean Press Squat Renegade Rows
Used 55 lb kettlebells for the first 3, 70's for Renegade Rows
21 sets, 121 Squats Up to 11 and Back down
Snatches
5 minutes, 89 reps, 55# bell


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PostPosted: Mon May 21, 2018 10:27 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/19/18
55# Snatches
5 x 10, 10 minute rest
Bottoms Up Presses #35.
3 x 5, 5
Goblet Squats 55#
3 x 5, 5


Last edited by Hanglow Joe on Mon May 21, 2018 10:34 pm, edited 1 time in total.

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PostPosted: Mon May 21, 2018 10:29 pm 
Offline
Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/21/18
Snatches 55#
6 x 5, 5
Bottoms Up Press 35#
4 x 5,5
Goblet Squats 70#
4 x 5

3 rounds 2 minutes rest in between
Double 45#
Swings x 6
High Pulls x 6
Snatch x 6
Presses x 6


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PostPosted: Tue May 22, 2018 4:58 pm 
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Staff Sergeant

Joined: Wed Nov 06, 2013 4:12 pm
Posts: 409
Location: North of Vag
5/22/18
Chain Workout, Double 45#
Repeat this sequence 6 times
Double Snatch x 1
Double Press x 1
Double Front Squat x 1
Rest 1:2 It was 1 minute on 2 minutes rest
3 rounds

Been trying to do some different stuff, bottoms up presses for example and loaded carries.

Loaded carries 2 rounds
Farmers Walk Double 88# 100 paces
Racked Walk Double 70# 75 paces
Waiter Walk 62# 50 paces left, 50 right


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