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PostPosted: Tue Sep 03, 2013 10:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
6km run - 28min


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PostPosted: Wed Sep 04, 2013 5:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday AM
8 mins warmup - gentle movements
10 min skill - hang snatch w/ 8, 20
circuit 5 x ring pullup (5,4,3,3,3), ring pushup (5 x 6) ring dip, (3,2,1,0,1), jumpups 0.75m


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PostPosted: Sun Sep 08, 2013 10:45 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday
short interval runs
bodyweight circuit - pullups, dips, pushups, inverted rows 1 to 5 ea


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PostPosted: Tue Sep 10, 2013 10:54 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday PM
run - stair intervals
4 x bodyweight circuit 3 x pullup, dip, pushup


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PostPosted: Wed Sep 11, 2013 7:27 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday AM
warmup
bodyweight ex - pullup, pushup, inverted rows, dips.


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PostPosted: Sun Sep 15, 2013 6:15 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Sunday
AM
80% runs. Warmup, then 4 x 80m, 2 x 160m, 1 x 350m.
PM
bodyweight circuit
pullups 5 x 4, dip 5 x 5, inverted row, 5 x 4, pushup 5 x 8 - 1-2 mR between sets

Today was the first time I measured my weight in 2 months. I'm 94kgs right now, an increase of 4 kgs since I last stepped on a scale.


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PostPosted: Sun Sep 15, 2013 11:00 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Monday PM
6km run 31m


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PostPosted: Tue Sep 17, 2013 10:01 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday
6km run 27m 50s


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PostPosted: Thu Sep 19, 2013 8:31 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday AM
circuit - pullup 6,5,4,3 , 4x hang snatch x 3, 4 x pushup x 12, squat bw x 6


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PostPosted: Tue Sep 24, 2013 5:27 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday AM
bodyweight circuit - pullups, ring pushups, dips, pushups, stepups, plank, hang snatch

shin splints (or whatever the actual injury is) have returned. I'm trying to take it easy in the hope that they heal. I suspect the only way to reduce their impact is to lose quite a bit of weight...


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PostPosted: Tue Oct 01, 2013 10:32 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday PM
6km run - 28m 30s
a bit slower, but I've taken a week off. very happy.


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PostPosted: Wed Oct 02, 2013 5:21 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Thursday AM
ran to office - 8.5kms 47min.


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PostPosted: Thu Oct 03, 2013 10:18 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday
PM
bodyweight circuit 1 to 4: pullup, dip, ring pushup, ring inverted row, squat x 5, press x 5


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PostPosted: Tue Oct 08, 2013 4:51 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Wednesday AM
post long weekend

8.5km run 44 min
bar complex x 3 (clean, hang snatch, press, front squat, overhead squat)


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PostPosted: Thu Oct 10, 2013 4:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 827
Location: Sydney, Australia
Friday AM
8.5 km run ~ 43min


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