A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 80%
Rest as needed between sets
B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.
*If last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today.
C. Three sets of:
Single Arm Farmer’s Carry x 85-90 meters/arm @100% of 100 meter max (same weight as last week)
Rest as needed between arms
D. Three sets, not for time of:
Barbell Curls x 10 reps
Banded Tricep Extensions x 15 reps
(This can be completed before or after the conditioning for today)
+
1 minute Assault Bike @ 85%
Rest 30 seconds
1 minute Row @ 85%
Rest 1 minute
x 7
*Maintain the same pace for all sets; record cals for both modalities
Full Range Competition Training 
A. 145,170,200,230×3
B. Did this in 3:05, my wrist was hurting a lot more this week. 145.
Will do other stuff this afternoon. I did the push press from yesterday too.
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Carries done at 115, 85-90m. Went really well. Thanks Brayn for pushing through this with me.
Bike cals: 14,16,16,17,17,17,17. Total:104
Row cals: 19,20,19,22,21,21,21. Total: 144
My right trap is locked up it hurts.
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Oh damn, curls done with 25# on either side of curl bar. It was super hard. And pull downs done with green band.
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A. 135, 155, 175, 185, 190, 195
B. Around 2:45-2:50 went 1:10,:35,:15
E. 11/14, (class needed bikes) 5 rds 200+m/ 14, 1 set 200+m/15 cals
D. Curls with the wavy bar +15lb each side
Pull downs with green band
Skipped carries just being time conscious
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A. 85 / 100 / 115 / 130×3
B. 110#, 3:12
C. 36kg
D. 12.5#/side x 2, then dropped to 10#/side for the last set. Red band for all three sets of tricep extensions
E.
1) 11/18
2) 11/18
3) 12/18
4) 12/18
5) 12/18
6) 12/18
7) 13/20 (hehe couldn’t resist pushing on the last one)
pretty happy with my pacing here 🙂 🙂
P.S. on a more serious note… to all of you that have coached a class while I was around: apologies for my loud outbursts of random words/noises at random times as you’re coaching. I’m working on the situational awareness and how to control the volume of my voice. THANK YOU for being so tolerant and I promise I’m working on it!! (also you guys are the best coaches ever ❤ ❤ )
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Lol, I was a bit a fault too
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A. 155, 185, 215, 245x2x3
B. 4:00 at 135
C. 14cal/266m, 13/268, 13/270, 14/272, 14/283, 15/281, 16/281
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Completed curls and tricep extensions. 55, 65, 75lb.
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Wow I forgot to post half of the workout. Farmers carry complete 115lb 75m.
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A. 160, 190, 225, 250, 250, 250
B. 170 unbroken. 10% more from last week.
C. 115×2, 70×1 my grip was shocked from part B
D. Cals/meters
14/266
15/267
14/273
13/259
04/273 * forget to adjust the bike
14/267
13/273
E. Curls 45,65, 75. 10×3
Tri’s with green band 15×3
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A. 120, 135, 155, 180×3
B. 3:45 w/ 110
C. Done. Used 70# KB.
D.
12/240
12/243
?/253
?/255
?/253
?/256
13/255
Technical difficulties rounds 3-6. Bike wasn’t counting, so I just tried to stick to a perceived effort. Got back on a working bike for the last round and it seems like I didn’t fall off!
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A. 165/195/225/260×3
B. 3:30 @185. This was tough.
C. Carries complete.
D. 17/22 16/22 17/23 (18/23)x4
E. Done with 30#/ side and thick green band.
Felt sore coming in to today, but felt good. Carries felt the best they have since we started.
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A: 95, 110, 125, 145×3
B: 2:25 with 95#
C: I’m not sure what the farmer carry bar weighs but I put 25lbs on each side. Probably should have bumped it up a bit
D: curls with the squiggle bar plus added two tens and two 2.5 pound weights, triceps pulls wth the green band
E: bike: 15 cals each round (105 total)
Rower: 16 cals the first round and then 18 for the rest (124 total)
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A. 100 115 135 155×3
B. 93# btwn 3-4 min- the clock got stopped and restarted on me
C. skipped
D. Curls: bar plus 10 lb weights. Should have gone up but didn’t. Triceps: green band
E. skipped; had to skip out early today
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A.105-165
B. 135# took 3:10
C. 70# kb for 85m
D.done, curls at 65#
E. 12-14 cals per round
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