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Shawn Reed RKC

  1. 40 Day Workout: Day #2

    by , 08-17-2011 at 02:03 AM
    [SIZE=2]Prep:
    Pumps
    Face the wall squats
    Halos

    Practice:
    MP 40kg/24kg x 2,2,3,3
    Pull Up Body + 12kg x 2,3,5
    Conventional Deadlift with Fat Gripz 155 x 5,5
    Front Squat 40kg/24kg x 2,2,3,3
    Snatch 24kg x 15+15
    Ab Wheel Body x 5,5[/SIZE]
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  2. 40 Day Workout: Day #1

    by , 08-15-2011 at 03:37 AM
    [SIZE=2]Prep:
    Pumps
    Face the wall squats
    Halos

    Practice:
    MP: 32kg/24kg x 5,5
    Pull Up: Body x 5,5
    Conventional Deadlift w/ Fat Grips: 135 x 5,5
    Front Squat: 32kg/24kg x 5,5
    Swing: 32kg/24kg x 10,10
    Ab Wheel: Body x 5,5
    [/SIZE]
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  3. AUGUST 14, 2011 training log

    by , 08-14-2011 at 09:37 AM
    [FONT=Arial][SIZE=2]8/14/11
    Waiters Walk + Rack Walk + Farmers Walk Right
    Waiters Walk + Rack Walk + Farmers Walk Left
    Goblet Squat 24kg x 5
    1 Arm KB Military Press 24kg x 5+5
    BGBS/Hinge Pattern 24kg x 10
    Suitcase DL 24kg x 5+5
    1 Leg DL 24kg x 5+5
    1 Leg, 1 Arm Row 24kg x 5+5
    2 Arm KB Military Press 24kg/24kg x 5,5
    1 Arm KB Swing 24kg x 10+10, 10+10
    1 Arm KB Clean + 1 Arm KB Front Squat 24kg x 5+5, 5+5
    2 Arm 2 KB Swing 24kg/24kg ...
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  4. January 21st Wall Push Up and Knee Tuck Practice

    by , 01-20-2010 at 01:29 AM
    Wall Push Up Body x 50, 50 30
    Knee Tuck Body x 24, 24, 24

    Not much time, not much energy today. Swings will be practiced tomorrow.

    Updated 01-22-2010 at 12:15 AM by Shawn Reed RKC (Edit)

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  5. January 20th Get Up and Swing Practice

    by , 01-20-2010 at 01:10 AM
    Movement Prep:
    ASLR -- this has improved hamstring flexibility incredibly!! Cannot leave out going forward
    Brettzel -- shoulders are tight, but opening. Time to add more Get Ups to the mix.

    KB Practice:
    Get Up 16kg 4x1+1
    Break to feed the Baby

    Swing 16kg 5x5+5, 10+10 (150/7:00)

    Saturday and Sunday will focus on the Get Up (required volume to finish with best rep possible each side) and 2 Arm Swings with the 24kg (3-5 sets x 10-20 ...
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