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Old 10-13-2012, 08:37 AM   #176
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Re: Padkapow- shamrock20s log

10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.


I love this workout. Really happy with today as I used: 250# squat, 225# bench press, 225# power clean. Took 15 rounds and 19:26.
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Old 10-13-2012, 08:38 AM   #177
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Re: Padkapow- shamrock20s log

Off-Season
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Dips
Ball Slams - 40 lbs
20 yard Farmer's Walk - As Heavy As Possible
*Complete one 20 yard Farmer's Walk at the end of every round.

I was pretty gassed from yesterday but got it done. Used an 18kg ball for the slams and 240# for the walks (120 per hand). Took 13:24. Smoked.
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Old 10-13-2012, 09:18 AM   #178
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Re: Padkapow- shamrock20s log

Sat: Swam 1350m mostly butterfly sprints and technique. It is starting to come along and my distance work is becoming easier and easier.

Then

20 Hang power cleans
5 Ball slams @ 18kg
30 Double unders

15 Hang power cleans
10 Ball slams @ 18kg
30 Double unders

10 Hang power cleans
15 Ball slams @ 18kg
30 Double unders

5Hang power cleans
20 Ball slams @ 18kg
30 Double unders


7:14
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Old 10-17-2012, 01:20 AM   #179
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Re: Padkapow- shamrock20s log

Backsquat 3x5 @ 265# Goddamn these were hard. Going to post a form check.

Press 3x5 @ 165# Made 3 then 4 reps. Said **** it, made 170, 175, and 180 for singles.

Press 1rm of 180# is a big PR.

Video proof.




Some airdyne sprint work and called it a day.
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Old 10-17-2012, 02:01 AM   #180
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Re: Padkapow- shamrock20s log

DL 5RM @ 405# (PR)
My camera **** out when I was recording this. Either way these were so ****ing hard.

Five rounds for total reps of:

50 lbs DB Hang Power Cleans + Push Press, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.


Reps:
6-7-7-7-7 for the HPC to PP
5-4-5-4-4 for weighted pull ups
9-9-9-8-9 for Burpees
100 total reps.

Really happy with the weighted pull ups and DL.
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Old 10-24-2012, 12:57 AM   #181
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Re: Padkapow- shamrock20s log

Bench 3x5 @ 235# w fat bar (PR)

Off-Season
Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds


Used 275# for the squat and 200# for the PC. 52 minute work out. Wiped out.
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Old 10-24-2012, 12:58 AM   #182
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Re: Padkapow- shamrock20s log

Split jerk work 3x2@80%, 3x1@85%, 3x1@90%

Then 1RM Hang Clean + Jerk.

Made 108kg for a pr.

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Old 10-28-2012, 01:39 AM   #183
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Re: Padkapow- shamrock20s log

Thur:
Snatch 6x2 @ 65kg, 3x1 @ 70kg

Backsquat 3x5 @ 270#.

Prowler shuttles on the minute for 12 minutes. So dead.
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Old 10-28-2012, 01:41 AM   #184
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Re: Padkapow- shamrock20s log

Friday did some pool work nothing too crazy prepping for this training week
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Old 10-31-2012, 11:03 AM   #185
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Re: Padkapow- shamrock20s log

Squat 3x5 @ 275#
Felt good man. My knee is starting to feel really good.

Press 3x5 @ 165# (2nd Attempt) Fail
Went 4-4-4. Really annoying. This is my old 1rm which is nice.

Off-Season
Complete 5 rounds:
20 45 lbs Barbell Overhead Step Ups - 20" box (10 each leg)
20 Evil Wheels
Max Rep Strict Pull Ups
*For overhead step ups, place a 45 lbs barbell in an overhead squat or snatch position and perform step ups on a 20" box.
*Rest 60 seconds between rounds


23:33- goddamn this was hard. I hate evil wheels more than anything and my arms were smoked. I think 27 total pull ups.
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Old 10-31-2012, 11:04 AM   #186
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Re: Padkapow- shamrock20s log

Deadlift 5RM @ 410# Fail
Made 2 reps and just wouldn't go on the third. I was smoked from yesterday.

Off-Season
Complete 3 rounds:
10 one arm KB Power Snatches - 2 pood
5 Handstand Push Ups
10 one arm KB Power Snatches - 2 pood
5 Handstand Push Ups

13:53 Rx. Just a hard hard day.
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Old 10-31-2012, 11:06 AM   #187
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Re: Padkapow- shamrock20s log

Bench 3x5 @ 237.5# w Fat bar (PR)
This was sooo hard but glad I got it. Looking forward til my next CFFB total.

Russian Stim 2.0
Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 4-5 minutes between rounds
Post loads used and reps completed to comments.


Used 290# for the squats and 200# for the power cleans. 53 minutes. Good workout and I am smoked.
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Old 11-04-2012, 11:36 AM   #188
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Re: Padkapow- shamrock20s log

Friday-
Power clean 5x3 @ 106kg (PR)

Prowler workout for 14 min. Fun times.
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Old 11-04-2012, 12:19 PM   #189
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Re: Padkapow- shamrock20s log

Off-Season
Burgener Total
Snatch - 1 Rep
Clean & Jerk - 1 Rep
Front Squat - 1 Rep

Really happy with this session.

Snatched body weight @ 89kg. (PR)
[87kg was recorded- I walked out 89kg so you couldn't really see the make]


C+J @ 115kg.(PR)


Made a PR clean @ 120kg.


Front Squat 1rm @ 137kg
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Old 11-08-2012, 01:06 PM   #190
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Re: Padkapow- shamrock20s log

Did some snatch work today with an 8x2 @ 62kg. 4 clean doubles at 84kg. Felt like ass. Taking some much needed time off for a deload. Seems to be the trend.
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Old 11-15-2012, 12:15 PM   #191
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Re: Padkapow- shamrock20s log

Did some long ass prowler sessions and have felt so much ****ing better. Back to CFFB.

Off-Season
Amateur
Squat 3x5 (add 5 lbs to last workout)
@ 280# Felt really good considering how long it has been since I squatted. Leg strength is there; knee feels so much better. I'm 20# out from my 3x5 PR.

Bench 3x5 (add 2.5 lbs to last workout)
@ 240# w a fat bar
4-3-X

Goddamn this was hard. Felt gassed from the squats and just felt weak on bench. Too much time off. I am really happy getting those reps at 91% or my 1RM on a fat bar.

Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.


10 minutes. Got crushed.

Also: weighed in at 87kg today. I want to be 85kg by Feb should be pretty easy.
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Old 11-15-2012, 04:58 PM   #192
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Re: Padkapow- shamrock20s log

nice work on the lifts. Almost got the 120KG C&J very nice.

Why does the earlier 180lbs press 1rm look like 300lbs?
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Old 11-16-2012, 11:31 PM   #193
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Re: Padkapow- shamrock20s log

Rogue bumpers make your lifts look 50% more dope than they should be.
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Old 11-19-2012, 12:48 PM   #194
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Re: Padkapow- shamrock20s log

Squat 3x5 @ 285#.

Knee felt good and now I'm only 15# off my 3x5 PR.

As many rounds as possible in 13 minutes of:
1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
Post weight and rounds completed to comments.

Used 140# and got 7 rounds + 2 reps. Fun one.
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Old 11-20-2012, 12:21 PM   #195
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Re: Padkapow- shamrock20s log

DL 5RM @ 410# (PR)

Seriously pumped this moved. I had no idea what was going to happen and ship that ****.

Strict pull ups x 3
13-13-10

Off-Season
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
KB Swings 2 pood
Sprint 40 yards
*After each set of swings sprint 40 yards. At the end you will have a total of 55 swings and 10 sprints.
Post times to comments.

3:43 Rx cake.
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Old 11-27-2012, 11:42 AM   #196
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Re: Padkapow- shamrock20s log

Squat 3x5 @ 290#
Hard but solid. 10# off my 3x5 PR knee feels great.

Bench 3x5 @ 240# w fat bar.
2 reps and said **** it. Shoulders are trashed.

Prowler work, push 110# 25m sprint back w a partner took about tree fiddy.
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Old 11-27-2012, 11:44 AM   #197
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Re: Padkapow- shamrock20s log

Power Clean 5x3 @ 107kg (PR)
Missed the last set of 3, took a few more minutes and drilled it. Speed on the second pull is getting scary good.

Complete 10 rounds:
Max Rep Pull Ups w/ 25 lbs
Sprint 100 yards or 50 yard prowler push w/ 135 lbs
*Your recovery is your walk or jog back to the pull up bar for sprints. If using a prowler take 60 seconds between rounds.
Post total pull ups to comments.

26 minutes of death- the prowler was evil. Wanted to stop so many times but just kept plugging along.

9-6-5-5-5-5-5-5-5-5 for pull ups. 55 total. Wrecked.
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Old 11-27-2012, 11:46 AM   #198
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Re: Padkapow- shamrock20s log

Press 3x5 @ 165. (F)
3-4-3
Really hard and haven't been pressing too often. This is my old 1rm so I am very pleased. I do plan on getting this though.

Religion 2.0
Complete 5 rounds:
Squat Max Reps
7 Burpee Box Jumps 20"


*Collegiate & Professional, if under a body weight of 225 lbs, squat 225 lbs. If body weight is over 225 lbs, squat body weight.
*Rest no longer than 90 seconds between rounds.
Post total reps completed to comments.

Used 225# for the workout. Reps went:
25-10-10-6-8

17:21 minutes of misery. Goddamn that was hard. ****.
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Old 11-27-2012, 11:48 AM   #199
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Re: Padkapow- shamrock20s log

Deadlift 5RM @ 415 (WR)

Used straps and a belt. Felt like **** but just went after it and somehow I got it. Super pumped.

Prowler work
EMOTM 12 minutes
10m High handle push
10m low handle push
@ 70#

This was done on a floor w insane friction and was so ****ing hard. Legs are dead and I'm full of bbq ribs. Australia in 2 days.
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Old 12-10-2012, 12:05 PM   #200
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Re: Padkapow- shamrock20s log

Back from Australia- goddamn that place is sweet.

Moved up to Collegiate strength from amateur.

Collegiate
Squat 5 RM, 3x5 @ 90% of 5 RM
Press 5 RM, 3x5 @ 90% of 5 RM

Squat 5RM @ 315# (PR) This is the heaviest I have squatted since ****ing up my knee and I think I have way more for a 5RM. Got off the plane a few hours ago and was just going to see what happened. 320 is my best single so I'm pumped.
3x5 @ 285#

Press 5RM @ 155# Felt like dog **** and just got it done.
3x5 @ 140

On the minute
Perform one 100 yard sprint on the minute for 10 minutes.
Then...
Complete:
100 Evil Wheels
Post fastest sprints to comments

Ran in the pitch black so sprints took about 18sec. Evil wheels were awful and didn't do them for time. took about 10 min.

So wiped.
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