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Old 11-12-2017, 12:15 PM   #17271
Scott Jenkins
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Re: A Bears Tale

12 November 2017

Glen


30 Clean & Jerks 60
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees - 28.37 PB

Runs done over the hill towards witham station, rope on the high 15-16ft one. 2.50 for Grace.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-17-2017, 03:45 PM   #17272
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Re: A Bears Tale

17 November 2017

Push Press - 92k x 3 x 5 sets

13 min amrap:
55 Bar face burpees
55 Pull ups
55 Row cals
55 HSPU - 1 plus 1

5 min amrap:
7 cals bike
2 wall climbs

5 min amrap:
4 elevated bar rows
:20 sec ring hold

5 min amrap:
10 GHD sit ups
10 Back ext
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-21-2017, 12:10 PM   #17273
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Re: A Bears Tale

21 November 2017

Don't get nowhere near as much computer time as before since opening the affiliate, hence my rubbish posting.

Front Squats

110k x 3 x 5 sets

2000m row - 6.29.4 PB

9 second PB from a year ago. Did not expect it but conditioning with rowing in seems to have been going well.

15-12-9-6-3
Deficit HSPU
Strict Toes to bar
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-24-2017, 10:35 AM   #17274
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Re: A Bears Tale

24 November 2017

EMOM 10: Front Squats with pause level and bottom 70-95k

10min amrap:
3 Bar muscle ups
5 Front Squats 83k
7 Burpee box jump overs - 6 plus 1

rest 2 mins

35 Burpee pull ups for time - 4.17
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 11-28-2017, 08:40 AM   #17275
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Re: A Bears Tale

28 November 2017

Strict HSPU
3 rounds: 5,5,4,3,2 small rest as possible between sets

Blued up

5RFT:
10 Power Cleans 60k
10 Bar facing burpees - 5.39 PB

Power Cleans
80/90/100/104/110

3R for quality:
20 GHD sit ups
25 hollow rocks (done rubbish)
30 Abmat sit ups
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 12-01-2017, 03:19 PM   #17276
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Re: A Bears Tale

1 December 2017

HSPU - kipping with 4.5in deficit - 5 x 7 reps

Raised Deadlifts - 160-200k x 2

Every 4 mins x 5 rounds:
21 Cal Row
12 Deadlifts 92.5k
12 Bar Facing Burpees - 1.41, 1.45, 1.46, 1.46, 1.46

Slowest round counts as your score today.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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