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Greg’s Workout Log

greg

Posted: 18 July 2010 11:53 AM

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Total Posts: 63

Joined 2010-04-12

7/17/10 saturday, 11am
@home

cd1, mmd
running: 15 minutes (1.8 miles)
sd1

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greg

Posted: 16 July 2010 07:19 AM

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Total Posts: 63

Joined 2010-04-12

7/16/10 7:30am
@home

4C, HSD & CD1
CD2 (10/10/5 x 1)
CD3 (5 x 1)
SD

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greg

Posted: 15 July 2010 08:22 AM

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Total Posts: 63

Joined 2010-04-12

7/15/10
home

cd1
mmd

sprints:
30s:60s (x6)

sd1

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greg

Posted: 14 July 2010 08:30 PM

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Total Posts: 63

Joined 2010-04-12

7/14 9pm
@crunch rwc (crunch bought rwc & sm gold's a few weeks ago)

pt
hip abduction
12 x 100,110,120,130,140,150,160,170,180,190,200

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greg

Posted: 14 July 2010 09:47 AM

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Total Posts: 63

Joined 2010-04-12

7/14/10 9am
@ 3435 army st. w/ bill

"combo" workout (basically a core workout with yoga balls, dumbells, and resistance bands)

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greg

Posted: 13 July 2010 12:33 PM

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Total Posts: 63

Joined 2010-04-12

7/13/10 1pm
@lalanne with nat

warmup
21 - 15 - 9
du
k2e

dynamic stretching

skill/strength
pp
5 x 45,55,65,75,85,95

finisher
3 rounds - 21:34
400m run
25 pp x 75# (rx 95)
15 burpees

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greg

Posted: 12 July 2010 09:04 AM

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Total Posts: 63

Joined 2010-04-12

07/12/10 8:30am

warmup:
cd1
mm1

activity:
15m jump rope (holy f%$#!)

cool down:
sd1

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greg

Posted: 11 July 2010 10:34 AM

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Total Posts: 63

Joined 2010-04-12

07/11/10 10am

home - yoga

i found a random online yoga video, and it's pretty good once you get past the intro (link). i don't usually do yoga, but this this was a much-needed recovery from yesterday's "yosemite" wod. i woke up with majorly sore traps, lats, and shoulders. after doing an hour of yoga, i'm feeling way better.

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greg

Posted: 10 July 2010 10:49 AM

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Total Posts: 63

Joined 2010-04-12

7/10/10 10:30am
@lalanne w/ scott

warmup
200 jr (or 100 du)
30 k2e (target: 50)

skill
clean

yosemite 40:58

30 clean (85#)
30 kb (35# dumbell)
800m

30 kb
30 pu (green)
800m

30 pu
30 clean (hands were torn, so had to take it down to 65)
800m run

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greg

Posted: 09 July 2010 05:29 PM

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Total Posts: 63

Joined 2010-04-12

7/9/10 @lalanne

kipping pull-up workshop

thought i would be doing this workout but did the kipping pull-up workshop instead.
650m jog
dynamic stretching
skill: progressions

strength
5 rounds
5 SP
5 PP
5 PJ

finisher
15 min amrap
7 PP 75rx
7 kb swing 1.5 pood
7 bj 24"

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greg

Posted: 07 July 2010 07:06 PM

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Total Posts: 63

Joined 2010-04-12

7/7/10 7:30pm crunch rwc

pullups
12 x -120
10 x -105
8 x -90

hip abductors (pt)
10 x 100
10 x 110
10 x 120

mini hip abductors

5 rounds:
10 x 200

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greg

Posted: 05 July 2010 04:45 PM

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Total Posts: 63

Joined 2010-04-12

7/5/10 5:30pm crunch rwc

hip abductors (pt)
100
110
120

machine-assisted pullups
12 x -120
10 x -105
6 x -90 (target was 8)

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greg

Posted: 05 July 2010 04:02 PM

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Total Posts: 63

Joined 2010-04-12

7/5/10 home 11am

apft prep, sprint day

jump rope warmup (60on,45off,60on,45off,120on)

4 sets:
.25m run for time (target 1m30s)
.25m walk

1:26
1:29
1:30
1:29

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greg

Posted: 04 July 2010 10:46 AM

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Total Posts: 63

Joined 2010-04-12

7/4/10 home

apft test prep

warmup: jump rope
60s on
45s off
60s on
45s off
120s

pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest

36, 10
24, 10
20, 10

situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches

25, 60
25 20

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greg

Posted: 03 July 2010 12:39 PM

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Total Posts: 63

Joined 2010-04-12

7/3/10 crunch rwc 1pm

hip abductors (pt)
10 x 100
10 x 110
10 x 120
10 x 130

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