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armadin

Training Log: July 1st, 2007

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by , 07-01-2007 at 12:00 AM (237 Views)
## new
Date: July 1 2007
AoS Providence - 24 kg
16 kg used for: Triple Crush, Seated MPs, Snatch

## new
Date: July 3 2007
AoS Providence - 24 kg
16 kg used for: Triple Crush, Seated MPs, Snatch

## new
Date: July 5 2007
AoS Providence - 16 kg

## new
Date: July 6 2007
AoS Providence - 24 kg
16 kg used for: Triple Crush, Seated MPs, Snatch

## new
Date: July 7 2007

something different!

HOC_01_2007
5x (each set ~2 minutes)
2KB One Legged Dead Lift 5 reps (l,r) - 24 kg
2KB Clean & Press 5 - 24 kg
Pull Ups 5 - BW
1 minute rest

5x (each set ~2 minutes)
2KB See-Saw Press 10 - 16kg
2KB Front Squat 5 - 24 kg
2KB Renegade Row 6 - 24 kg
1 minute rest

3x
HLR 5
Squat Thrust, Push Up, Jump Up, Pull Up (for time, 2 minutes, ~8 reps)
1 minute rest

## new
Date: July 8 2007
AoS Firepower 4 Alarm - 16 kg

## new
Date: July 10 2007
AoS Providence - 24 kg
16 kg used for: Triple Crush, Seated MPs, Snatch

## new
Date: July 11 2007
AoS Providence - 16 kg
2KB for Cleans, Clean & Press, Floor Press

## new
Date: July 12 2007
16 kg used
1 Swings (30 sec each, 2H, 1Hl, 1Hr, DARC)
2 Halos (1 min each direction)
3 Burpees (2 mins)
4 Get Up Sit Ups (1 min l,r)
5 Military Press (5,4,3,2,1 alt l,r)
6 Super Burpee (2 min)
7 Figure 8 Tactical Lunge (2 min)
8 Squat Push Press (1 min l,r)
9 Jumping Jacks (2 min)
10 Windmills (1 min l,r)
11 Figure 8 Hold / Super Plank (1 min each)
12 Burpees (2 min)
13 Clean/FSQ/Jerk (2 min 5 alt l,r)
14 Abs
15 Snatch

## new
Date: July 14 2007
AoS Firepower 4 Alarm - 16 kg

## new
Date: July 15 2007
5x (each set ~2 minutes)
2KB One Legged Dead Lift 5 reps (l,r) - 24 kg
2KB Clean & Press 5 - 24 kg
Pull Ups 5 - BW
1 minute rest

3x
Jerks 12/12 - 24 kg
1 min
2KB Front Squat 8 - 24 kg
1 minute rest
HLR 5
1H Swings 10/10 - 24 kg

## new
Date: July 17 2007
AoS Providence - 16 kg
2KB for Cleans, Clean & Press, Floor Press

## new
Date: July 18 2007
AoS Providence - 24 kg
16 kg used for: Triple Crush, Seated MPs

## new
Date: July 19 2007
AoS Firepower 4 Alarm - 16 kg

## new
Date: July 20 2007
AoS Providence - 16 kg

## new
Date: July 23 2007
AoS Firepower 4 Alarm - 16 kg

## new
Date: July 24 2007
AoS Providence - 16 kg

## new
Date: July 25 2007

16 kg KB

01 Swings
(30 sec each, 2H, 1Hl, 1Hr, DARC)
02 Halos (1 min each direction)
03 Burpees (2 mins)
04 Get Up Sit Ups (1 min l,r)
05 Military Press (5,4,3,2,1 alt l,r)
06 Super Burpee/Super Plank (1 min each)
07 Figure 8 Tactical Lunge/Squat Triple Crush
(1 min each)
08 Jumping Jacks (2 min)
09 Swings 1H (l,r 1 min each)
10 Windmills (5/5 l,r 2 min)
11 Figure 8 Hold / Super Plank (1 min each)
12 Burpees (2 min)
13 Clean/FSQ/Press (5/5 l,r 2 min)
14 Abs
15 Snatch

## new
Date: July 27 2007

16 kg KB

01 Swings
(30 sec each, 2H, 1Hl, 1Hr, DARC)
02 Halos (1 min each direction)
03 Burpees (2 mins)
04 Get Up Sit Ups (1 min l,r)
05 Military Press (5,4,3,2,1 alt l,r)
06 Super Burpee/Super Plank (1 min each)
07 Figure 8 Tactical Lunge/Squat Triple Crush
(1 min each)
08 Jumping Jacks (2 min)
09 Swings 1H (l,r 1 min each)
10 Windmills (5/5 l,r 2 min)
11 Figure 8 Hold / Super Plank (1 min each)
12 Burpees (2 min)
13 Clean/FSQ/Press (5/5 l,r 2 min)
14 Abs
15 Snatch

## new
Date: July 30 2007
First Day returning to GS
2KB LCCJ 3x10 - 24kg
2KB Jerk 3x10 - 24kg
Snatch 3x15/15 - 24kg
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