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    Dean, google AOS ETK workbook. It's not the ETK book but a supplemental workbook that outlines the PM.
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About dean owens

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Date of Birth
June 20
About dean owens
Location:
Pittsboro, NC
Interests:
Spending time with my wife, playing with my daughters and playing bass
Occupation:
Campus Minister at UNC Chapel Hill

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View dean owens's Blog

Recent Entries

December TGU & Swing Challenge Day 31

by dean owens on 12-31-2010 at 07:42 PM
i put this in the december challenge thread but i figure i'll put it here for posterity.

i didn't think i'd finish. the final day and i've been in bed most of the day. getting sick and no energy. (thank you mom for giving our family a killer cold while visiting you over christmas.) because of that i haven't eaten much all day. part way through i felt like i was going to "toss my cookies" and had to take a pretty big break. but i finished it. i'm happy to be done. i planned

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December TGU & Swing Challenge Day 30

by dean owens on 12-30-2010 at 05:06 PM
pretty much the same as yesterday. feeling like a cold is coming on and i feel pretty beat. figured i'd start light and go from there. even though i so wanted to give up.

no warmup

RS TGU x5, LS TGU x5 - w/BW
RS TGU x5, LS TGU x5 - w/5lb (my 4 yr old daughter's kb
RS TGU x5, LS TGU x5 - w/4kg
RS TGU x5, LS TGU x5 - w/8kg
RS TGU x2, LS TGU x2, RS TGU x2, LS TGU x2, RS TGU x1, LS TGU x1 - w/12kg
RS TGU x2, LS TGU x2, RS TGU x2, LS

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December TGU & Swing Challenge Day 29

by dean owens on 12-29-2010 at 05:31 PM
i wasn't sure i'd be able to workout today. my lower back has been stiff the last few days. so much so i thought i was going to have to call it quits right here at the end. rather than calling it quits i decided to just start off doing TGUs with body weight, REALLY focus on form, and go from there. here's what ended up happening.

no warmup

RS TGU x5, LS TGU x5 - w/BW
RS TGU x5, LS TGU x5 - w/5lb (my 4 yr old daughter's kb
RS TGU x5, LS TGU x5 -

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December TGU & Swing Challenge Day 27

by dean owens on 12-27-2010 at 02:51 PM
yippee skippee!

from standing... clean & press
RS TGU, swings x7 (alternating 2, 2, 2, 1 starting R ending L)
clean & press
LS TGU, swings x7 (alternating 2, 2, 2, 1 starting L ending R)
repeat 26 times.

totals
today - 27 TGUs, 378 swings
this week - 125 TGUs, 2502 swings
this month - 281 TGUs, 7002 swings

left this week - NOTHING!

i know i still have three days of TGUs left but it

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December TGU & Swing Challenge Day 26

by dean owens on 12-26-2010 at 07:39 PM
TGUs done multiples on one side before switching to the other. did them in 3-2 fashion until the end where i had to do 3-3. still not home so i'm still using the 16kg. which is quite enough.

TGUs x26, swings 300

totals
today - 26 TGUs, 300 swings
this week - 98 TGUs, 2124 swings
this month - 254 TGUs, 6624 swings

left this week - 376 swings
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