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outspanIcon...29-06-2013 @ 13:16 
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one day i wanna be CROSSfit strong
Member 2604, 639 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 86kgs UnEq
Axle Press (FTOH)
65kg x 3reps
85kg x 2reps
95kg x 1rep
Belt cleaned
115kg x 1rep
125kg x 1rep PB (easy press but not comfortable belt cleaning)

Log Press (FTOH)
45kg x 3reps (1motion)
65kg x 3reps (1motion)
85kg x 2reps (1motion)
115kg x 1rep
125kg x 1rep PB on this log
135kg x F (video https://www.facebook.com/adam.hales/posts/10151730431828255)

Farmers
60kg x 40m (drop and turn @20m)
110kg x 20m
130kg x 20m
150kg x 9m
Happy with the 150kg, been struggling to pick up recently so glad I even got it off the floor!!!

Viking Press (weight about +15kg of bar) single arm
20kg x 6reps
35kg x 5reps
45kg x 3reps
55kg x 1rep
outspanIcon...01-07-2013 @ 19:02 
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one day i wanna be CROSSfit strong
Member 2604, 639 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 86kgs UnEq
Power Cleans
60kg x 3reps
80kg x 3reps
100kg x 3reps

Deadlift
120kg x 3reps
160kg x 3reps
Straps and belt
200kg x 3reps
220kg x 3reps
240kg x F (3bloody times)


Deficit Deadlift from 3inches
(60secs recovery)
160kg 5sets x 3reps

BarBell grip curls
80kg 3sets x 12reps


Rope Extentions
40kg x 15reps
50kg x 15reps
60kg x 15reps

Scull Crusher
50kg x 10reps
50kg x 9reps
50kg x 8reps

Overhead Cable EXT
25kg 3sets x 12reps

Hanging Knee Raise
3sets x 10reps
outspanIcon...02-07-2013 @ 18:46 
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one day i wanna be CROSSfit strong
Member 2604, 639 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 86kgs UnEq
AM session

Rope Curls
30kg x 15reps
40kg x 15reps
50kg x 15reps

EZ Bar Curls
35kg 3sets x 10reps
25kg 3sets x 10reps

Cable Curl High single arm
(30secs recovery)
25kg 3sets x 10reps
(No recovery)
20kg 3sets x 10reps

PM session

Incline Press
60kg x 9reps
90kg x 6reps
(60secs recovery)
110kg 4sets x 3reps
90kg 3sets x 5reps

Pull-Ups Wide grip
(30secs recovery)
BW 6sets x 5reps

Flat bench superset with face pulls
Bench Press 60kg x 9reps
Rope Face Pulls 45kg x 15reps

(60secs recovery)
Bench Press 90kg x 9reps
Rope Face Pulls 60kg x 10reps

Bench Press 100kg x 9reps
Rope Face Pulls 60kg x 10reps

Bench Press 110kg x 5reps
Rope Face Pulls 60kg x 10reps

Bench Press 110kg x 4reps
Rope Face Pulls 60kg x 10reps

Bench Press 110kg x 3reps
Rope Face Pulls 60kg x 10reps

Bench Press
(60secs recovery)
90kg 3sets x 5reps

Complex x3sets (60secs recovery)
RIP60 flys x 10reps
RIP60 press-up x 10reps
ABwheel x 10reps

Decline Band Flys superset with crunches x3sets
Green bands x 10reps
Crunches x 20reps
outspanIcon...03-07-2013 @ 18:34 
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one day i wanna be CROSSfit strong
Member 2604, 639 posts
SQ 220, BP 160, DL 290
670.0 kgs @ 86kgs UnEq
Serious headache and low energy levels all day so opted for some cardio rather than the scheduled log/yoke session...

6mile skate in 30mins
JCarter123Icon...16-03-2014 @ 19:15 
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Member 3757, 1612 posts
SQ 202.5, BP 110, DL 255
567.5 kgs @ 82kgs UnEq
Well done today at the comp mate. 290kg dead is very impressive. Good luck at the final.

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