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Discussion in 'Training Logs' started by LatFlare, Dec 20, 2015.

  1. LatFlare

    LatFlare EADC

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    14oct

    TGU
    up to 24kg, a couple on each side
    back down to 16kg to practice, multiple reps without putting the KB down etc
    never done these before, will do again!

    Deadlift
    160 x 4
    just taking it easy

    Deep Split Squats
    50kg
    a couple sets of reps, a couple sets of alternating static holds 10-30 secs

    10k KB challenge "cluster"
    24kg KB/ 10kg pullup
    10/1; 15/2; 25/3; 50/4
    x 2 (as opposed to 5)
    Just trying this out to see if it would be worth doing the full 10k thing. Only did 2 sets as opposed to 5. This was not too hard considering what id already done but I can imagine my glutes and lower back getting insanely tight and uncomfortable doing this x 2.5, 5 days a week. Will prob keep it in the bank as a standalone conditioning session.

    Assault bike tabata
    avg watt 600
    I know from my recent sessions that once i fatigue and settle into aerobic output i consistently produce 330w @ 62rpm on the AB so i was aiming to keep it above 560 for the duration of this. It became incredibly painful and i will continue to use this.
     
  2. LatFlare

    LatFlare EADC

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    16oct

    F squat
    Up to 120kg x 1

    Bench
    74 x 7 x 5

    Conditioning
    Row 300m/30s rest x 5
     
  3. LatFlare

    LatFlare EADC

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    20oct

    Tgu
    Up to 28 kg

    Deadlift
    170 x 4

    Kb swing 'clusters' x 2
    + ohp 50kg
     
  4. LatFlare

    LatFlare EADC

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    21 oct

    Bench x 5 / pullup x 3
    80kg/10kg
     
  5. LatFlare

    LatFlare EADC

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    23oct

    squat
    120 x 2 x 8

    50kg lung holds

    pullups/dips 3 x max
     
  6. LatFlare

    LatFlare EADC

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    24oct

    100 cal ab, 100 cal ski, 100 cal row x 2
     
  7. LatFlare

    LatFlare EADC

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    25oct

    Bench
    78 x 2 x 8

    Arms, shoulders
     
  8. LatFlare

    LatFlare EADC

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    26oct

    run
    600 x 2
    300 x 5
    1:1
     
  9. LatFlare

    LatFlare EADC

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    28oct

    Tgu
    Up to 32kg
    Reps at 24kg

    Deadlift
    180 x 2 x 2

    Kb clusters x 3
    2 × pullups +10kg
    1 x dips + 10kg
     
  10. LatFlare

    LatFlare EADC

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    30oct

    tgu
    24kg x 4/side unbroken

    squat
    120 x 2 x 7
    120 x 3

    bench
    80 x 2 x 7
    80 x 3

    AB tabata
     
  11. LatFlare

    LatFlare EADC

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    1nov

    100 cal ab. Ski. Row. Ab. Ski. Ab. Row
    51min
     
  12. LatFlare

    LatFlare EADC

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    2nov

    Bench
    80 x 2 x 6
    80 x 3 x 2

    6 Pullups/8 dips x 8

    Ab tabata
     
  13. LatFlare

    LatFlare EADC

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    4nov

    Deadlift
    150 x 2 x 8

    kb clusters x 3 (ohp 50kg)
     
  14. LatFlare

    LatFlare EADC

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    5nov

    pullup
    up to 30kg x 1 >> drop set > 10kg x 7 > bw x 8

    dips
    up to 20kg x 3,4

    conditioning
    10 cal AB, 10 kb swing 32kg, 10 burpee x 10
    19min
     
  15. LatFlare

    LatFlare EADC

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    6nov

    100cal - ab ski row ab ski
    Pushups in between

    Gym got hell busy so i left early
     
  16. LatFlare

    LatFlare EADC

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    7nov

    Squat
    120 x 2 x 6
    x 3 x 2

    Bench
    80 x 2 x 5
    x 3 x 3

    Ab tabata
     
  17. LatFlare

    LatFlare EADC

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    9nov

    Bike 20 min
    Ski 125 cal
    Row 3km
    AB 100 cal
    Bike 5 min
     
  18. LatFlare

    LatFlare EADC

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    10 nov

    dead hang 2 min
    pullups
    up to 25kg x 1
    20kg x 3 x 2

    deadlift
    150 x 2 x 7
    x 3 x 1
    s/set dips 10kg x 5
     
  19. LatFlare

    LatFlare EADC

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    12nov

    conditioning
    1500m row
    50 pullups
    50 power clean push press 50kg
    100 cal ski
    50 rows 50kg
    50 bench 60kg
    100 cal AB
     
  20. LatFlare

    LatFlare EADC

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    14nov

    Squat
    120 x 2 x 5
    x3 x3

    Bench
    80 x 2 x 4
    x3 x 4

    Pullups max x 3

    AB tabata
     

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