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PostPosted: Mon Jul 15, 2013 9:20 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday PM
row 500m w/u
squat 5 x bw, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5 1-2mR
bench press 5 x 20, 4 x 35, 3 x 55, 3 x 5 x 75
power clean 3 x 20, 5 x 3 x 72.5 1mR


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PostPosted: Wed Jul 17, 2013 6:12 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Thursday AM
row 500m w/u
squat 5 x bw, 30, 4 x 70, 3 x 90, 3 x 5 x 110
press 5 x 20, 4 x 37.5, 3 x 5 x 57.5
deadlift 3 x 65, 2 x 105, 5 x 145


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PostPosted: Wed Jul 31, 2013 1:14 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday
Lunchtime
row 3min
squat up to 3 x 5 x 90
press up to 3 x 5 x 45
powerclean 5 x 3 x 70


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PostPosted: Thu Aug 01, 2013 5:58 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 300m w/u
weight circuit run by instructor at remodelled local gym
2 x 60s each of torsionator, deadlift, ring pushups, squats, pullups, ohp, monkey bar
didn't count reps, but was actually fun


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PostPosted: Sun Aug 04, 2013 11:29 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
weight circuit run by instructor at remodelled local gym
torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP (6,4,4), ohp x , monkey bar (tore up hands)


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PostPosted: Tue Aug 06, 2013 6:32 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
weight circuit run by instructor at remodelled local gym
torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP singles, ohp x 45, monkey bar (tore up hands)


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PostPosted: Thu Aug 08, 2013 6:14 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
missed the circuit class. I think I need to stop doing it. I'm going backwards.
20 minutes warmup and skills (bar work, pushups, some stretching)
squat - up to 3 x 5 x 80
press up to 3 x 5 x 50
deadlift 5 x 130


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PostPosted: Sun Aug 11, 2013 9:16 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday AM
moderate intensity circuit
2 x 45s prowler, glute grasshopper type things, vertical jumps, boxing, boxing, rope whip
25 pushups

signed up to a work sponsored 6km running series. 7 runs over 14 weeks, starting in two weeks. Should be fun.


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PostPosted: Tue Aug 13, 2013 6:04 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
mini circuit
3 x squats (bw, 6, 8) x 10 / step ups 2 x 10, jump ups x 10 / boxing 30s / rope whip 30s, 30s, 30s / prowler push (empty, +5kg, +10kg) 2 x 20m / pushups (10, 8 ,8)

prowlers are not nice.

PM
6km jog - 36min - first time on course. got lost twice. Spring is here in Sydney.


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PostPosted: Sun Aug 18, 2013 10:27 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
circuit
2 x 60s sets of prowler 20m x 2 / advanced burpees / med ball smashes w 6kg / kettlebell swings x 6kg / lunge twists / jump ups / boxing x 2 / rope smashes

I have received the timing chip for the 6km race series i've entered. my goal is an average 6m15s / km pace for the opening run on this Wednesday, with a reduction of 15s per km each race for the subsequent 4 races. 5m15s / km would be good. sub 5min /kms would be excellent. there's lots of stairs and turns on this course and it'll be crowded.


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 Post subject: RobT-aus' log: y3c11w4
PostPosted: Tue Aug 20, 2013 6:16 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday pm
Circuit
Sled push x20m / push-ups / sled push x 20 (low handle) / push-up / rest
Weight on sled: 0 5 7.5 10 12.5 15 17.5 20


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PostPosted: Wed Aug 21, 2013 9:38 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday 1200
6km run - 32min


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PostPosted: Sun Aug 25, 2013 10:20 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday
4 x 120m run / pullups 5,4,3,2 / dips 5,4,3,2 / pushups 5,4,3,2
5 x pullup, dip, pushups
jog back to office


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PostPosted: Tue Aug 27, 2013 5:49 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday AM
5 x sled push x 2 x 20 - apparently the sled is 'broken' - it takes a lot more effort to move it. a whole gym full of complication and expensive equipment and the one item that can't be maintained is the sled. the thing's only been used for the last 4 weeks...

PM
6km 28m30s


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PostPosted: Sun Sep 01, 2013 10:16 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
several extra days off. it's getting warm here and I decided to help the country's beer producers.

3 x 6 x 20m 'fast foot' movement drills
pullups 5,4,3,5; dips 6,5,4,5; pushups 6,4,3,5
2 x 100m slow jog


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