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Lewa

  1. Training Log: November 3rd, 2005

    by , 11-03-2005 at 12:00 AM
    TOOK THE DAY OFF ... PER FRANZ'S ORDER ....
    im super sore from yesterday's class!!!
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    Training Log
  2. Training Log: November 2nd, 2005

    by , 11-02-2005 at 12:00 AM
    Franz's Kettlebell class

    5 minute snatch test --- 20 w/ 12kg weight 86 w/ 8kg weight TOTAL 106

    sets 1-3
    1. Dead lifs 12kg. each side 10 times --- 12kg each
    2. 10 push ups
    3. Double Rows 10 times --- 12kg each


    sets 4-6
    1. 15 lb dumbbells push up position; Double Clean, squat, press --- 12kg each
    5 times total
    2. Clean Ladder 5,5,4,4,3,3,2,2,1,1 Sets 4 and 6 Swing Ladder set 5
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    Training Log
  3. Training Log: November 1st, 2005

    by , 11-01-2005 at 12:00 AM
    1:20-1:50 (no resting!)

    10 minutes Eliptical
    25 ball squats on wall
    30 seconds sqings --- 16kg
    25 full sit ups

    4 minutes Eliptical
    25 ball squats on wall
    30 seconds sqings --- 16kg
    25 full sit ups

    4 minutes Eliptical
    25 ball squats on wall
    30 seconds sqings --- 16kg
    25 full sit ups
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    Training Log
  4. Training Log: October 31st, 2005

    by , 10-31-2005 at 12:00 AM
    Franz's Kettlebell Class

    Sets 1-4
    1. Clean then press 5 times --- 12kg
    2. Full Squats hold 2 seconds down 5 times --- 12kg
    3. Double Clean the lunges on each leg 5 one side 5 the other --- 12 kg
    4. Double Swings --- 12kg

    Sets 5-7 (each are 30 seconds)
    1. Dead lift --- 36kg, 40kg, 40kg
    2. Rope --- all the way up all the way down
    3. Shuffles
    4. Dumbells 15 lbs. alternating arms
    5. Alternating swings ...
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    Training Log
  5. Training Log: October 29th, 2005

    by , 10-29-2005 at 12:00 AM
    Yohana's Class ...

    3 sets total ....
    1. 30 second swings --- 12kg, 12kg, 16kg
    2. 2 minutes on elipical level 5
    3. 8 cleans, 8 presses each arm --- 12kg
    4. Mountain Climers 30 seconds
    5. 8 rows each arm --- 12kg
    6. 8 Snatches each side -- 12kg
    7. Jumping Jacks 30 seconds
    8. Shuffles 30 seconds
    9. Star Jumps 8 total
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    Training Log
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