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Wednesday, May 21st, 2014 - Snatch repeats.
Posted: 22 May 2014 11:31 AM   [ Ignore ]   [ # 31 ]
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Learned something important yesterday. You can condition your legs for squats but if you don’t add lunges to your daily/weekly routine, they will absolutely wreck your lower body….

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 22 May 2014 03:24 PM   [ Ignore ]   [ # 32 ]
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Wednesday May 21st, 2014

“Lunges, 800m, Squats” - (WOD post Saturday May 17, 2014)

Pack:
75m Run
600m Run
75 Squats

- 10:36
- 600m Run had one short walk break somewhere in the middle-ish

Warm-up:
- Shoulder & hip mobility (thoracic spine needed a little extra this morning; did additional clean-grip sotts press)
- 2 RNFT of
200m Run
15 AbMat Situps
15 Good morning, 15# BB
10 Pushups
4 Pullups
2 Ring Dips
10 Reverse Lunge
10 Bottom of the squat Pass-thru
10 Dowel OHS
4 Ring Inversion + Back Roll
5 sec. German Hang
- DU x 87-75-30-30

Post-WOD:
- Seated Banded MU x 2-2 (red+orange band = 45# assist)
- SBMU x 1-1-1-1-(f) (red band = 30# assist)
- T2B x 5-5-4-5
- Ring Support L-sit Hold (sec) + Ring Dip to finish x 5-5-5
- Tuck-sit Pullup x 2-2-(f)-2-1
- Straddle-V T2B x 2-3-2-4
- Windshield Wiper attempts x 2
- Shifting grip from one hand to another, hanging from the bar about 10 seconds each time x 3
- Hanging L-sit Hold (bar) x 6-7-5

Later:
- Running with pup.  Several short run/jogs throughout the day.
- 5 mile hike. Beautiful day.

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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