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jones105		Shoulders / EMOM	14-11-2019 @ 06:28
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Shoulder accessories Bands,face pulls,IYT Seated pin press + chains BTN x2 x2 x2 Front x2 x2 x2 EMOM Min 1 - 10kg Db thrusters x12 Min 2 - 10cal SkiERG 6 rounds
jones105		......	19-11-2019 @ 20:42
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 21.11.2019 @ 05:56 AM by jones105 ..........
jones105		Squats	21-11-2019 @ 05:56
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Front squat 150 x1 150 x1 150 x1 Back 180 x1 190 x1 Belt 200 x2 Bike 10mins Training hasn’t been great the last 2 weeks or so..extra work,lasck of sleep and poor nutrition all contributing to it!!! Start a fresh from next week!
jones105		Deadlift	21-11-2019 @ 19:09
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	For seed work against 😞green bands 80 x2 80 x2 80 x2 80 x2 Each rep was 1 and 1/4 ( pause just below knee) 160 x2 180 x2 180 x2 180 x2 Band tension approx 5-15kg at the top 60kg farmers 10m+10m 10 cal SkiERG x5 rounds DB rows 17.5 x10 80 x8 80 x8 80 x8
jones105		Pressing	22-11-2019 @ 17:27
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Push press 90 x1 100 x1 100 x1 100 x3 110 x3 Incline bench 60 x5 60 x5 60 x5 60 x5 60 x5 Tri-set Cable press downs x10 Wide pull downs x10 Later raises x10 X4 sets
jones105		26-11-19 / deadlift	03-12-2019 @ 06:22
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Post Edited: 03.12.2019 @ 06:35 AM by jones105 Speed deadlift against bands 90 x2 90 x2 90 x2 90 x2 90 x2 Working sets against bands 160 x2 180 x2 200 x2 200 x2 Pendley rows 50 x6 50 x6 50 x6 50 x6 Bike 10mins
jones105		28-11-19 / squats	03-12-2019 @ 06:26
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	SBS Box jumps / various - 6 x3 145 x5 155 x2 160 x2 160 x2 160 x2 Prowler push / drag 120 x15 + 15m - x5 rounds / no rest
jones105		29-11-19 / Bench - yoke	03-12-2019 @ 06:31
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed bench against bands - cable rows 40 x3 - 40 x12 50 x3 - 45 x12 50 x3 - 50 x10 50 x3 - 50 x12 50 x3 - 55 x10 Bench /reps - cable row 40 x8 - 55 x12 40 x8 - 60 x10 40 x8 - 60 x10 40 x8 - 65 x8 40 x8 - 65 x8 Yoke 12+12m 165 x24m 185 x24m 185 x24m 185 x24m 185 x24m 185 x24m 185 x24m Bike 8mins
jones105		Deadlift	03-12-2019 @ 06:34
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed deadlift against bands 100 x2 x10 Front squat ( tech work ) 90 x2 100 x2 100 x2 100 x2 100 x5 SkiERG 30/30 x8 rounds Bike 5mins
jones105		Squats / deadlift	05-12-2019 @ 21:10
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor dead EMOM 200 x1 - x10 SBS 120 x10 130 x10 140 x10 1” deficit deadlift 150 x5 150 x5 150 x5 Into pull downs 40 x12 40 x12 40 x12
jones105		Deadlift / legs	10-12-2019 @ 19:51
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Speed dead’s plus chains 100 x2 x5 105 x2 x5 Weight including chains Leg press 250 x8 250 x8 250 x8 250 x8 250 x8 Single ham curls 10 x10 10 x10 10 x10 10 x10 10 x10 Calf raises 50 x10 50 x10 50 x10 50 x10 Reverse hyper 10 x10 10 x10 10 x10
jones105		Pressing	10-12-2019 @ 19:54
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Push press 70 x2 80 x2 90 x2 90 x2 95 x2 Strict agains bands 45 x5 45 x5 45 x5 45 x5 Band tension approx 2-8kg WOD Paused incline branch 60kg x5 SkiERG 10cal Pull downs 40kg x10 x5 rounds
jones105		Deadlift / squat	12-12-2019 @ 20:16
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Floor against green bands (5-15kg band tension ) 180 x2 180 x2 180 x2 180 x2 180 x2 2” deficit 160 x5 160 x5 160 x5 SSB 155 x5 160 x3 165 x2 105 x10 WOD 25kg suit case carry - 15m R / 15m L Seated cable rows - 50kg x10 CG Goblet squat - 20kg x10 X5 rounds
jones105		Pressing	24-12-2019 @ 21:11
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	BTNP 60 x2 80 x2 80 x2 Push press 90 x2 100 x2 Wod Bench 60 x6 Pulldowns 40 x12 SkiERG x8 cal x5 rounds
jones105		Deadlift	24-12-2019 @ 21:19
most definatley not an idiot Member 2731, 3579 posts SQ 260, BP 170, DL 300 730.0 kgs @ 87kgs Eq	Deadlift reverse band ( green ) 180 x2 200 x2 240 x2 250 x2 Deficit 180 x3 Straps 180 x5 180 x5 Leg press 240 x12 250 x12 250 x20 Hams ,single leg 15 x10 x10 x10

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