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outspan		...	29-06-2013 @ 13:16
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290 670.0 kgs @ 86kgs UnEq	Axle Press (FTOH) 65kg x 3reps 85kg x 2reps 95kg x 1rep Belt cleaned 115kg x 1rep 125kg x 1rep PB (easy press but not comfortable belt cleaning) Log Press (FTOH) 45kg x 3reps (1motion) 65kg x 3reps (1motion) 85kg x 2reps (1motion) 115kg x 1rep 125kg x 1rep PB on this log 135kg x F (video https://www.facebook.com/adam.hales/posts/10151730431828255) Farmers 60kg x 40m (drop and turn @20m) 110kg x 20m 130kg x 20m 150kg x 9m Happy with the 150kg, been struggling to pick up recently so glad I even got it off the floor!!! Viking Press (weight about +15kg of bar) single arm 20kg x 6reps 35kg x 5reps 45kg x 3reps 55kg x 1rep
outspan		...	01-07-2013 @ 19:02
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290 670.0 kgs @ 86kgs UnEq	Power Cleans 60kg x 3reps 80kg x 3reps 100kg x 3reps Deadlift 120kg x 3reps 160kg x 3reps Straps and belt 200kg x 3reps 220kg x 3reps 240kg x F (3bloody times) Deficit Deadlift from 3inches (60secs recovery) 160kg 5sets x 3reps BarBell grip curls 80kg 3sets x 12reps Rope Extentions 40kg x 15reps 50kg x 15reps 60kg x 15reps Scull Crusher 50kg x 10reps 50kg x 9reps 50kg x 8reps Overhead Cable EXT 25kg 3sets x 12reps Hanging Knee Raise 3sets x 10reps
outspan		...	02-07-2013 @ 18:46
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290 670.0 kgs @ 86kgs UnEq	AM session Rope Curls 30kg x 15reps 40kg x 15reps 50kg x 15reps EZ Bar Curls 35kg 3sets x 10reps 25kg 3sets x 10reps Cable Curl High single arm (30secs recovery) 25kg 3sets x 10reps (No recovery) 20kg 3sets x 10reps PM session Incline Press 60kg x 9reps 90kg x 6reps (60secs recovery) 110kg 4sets x 3reps 90kg 3sets x 5reps Pull-Ups Wide grip (30secs recovery) BW 6sets x 5reps Flat bench superset with face pulls Bench Press 60kg x 9reps Rope Face Pulls 45kg x 15reps (60secs recovery) Bench Press 90kg x 9reps Rope Face Pulls 60kg x 10reps Bench Press 100kg x 9reps Rope Face Pulls 60kg x 10reps Bench Press 110kg x 5reps Rope Face Pulls 60kg x 10reps Bench Press 110kg x 4reps Rope Face Pulls 60kg x 10reps Bench Press 110kg x 3reps Rope Face Pulls 60kg x 10reps Bench Press (60secs recovery) 90kg 3sets x 5reps Complex x3sets (60secs recovery) RIP60 flys x 10reps RIP60 press-up x 10reps ABwheel x 10reps Decline Band Flys superset with crunches x3sets Green bands x 10reps Crunches x 20reps
outspan		...	03-07-2013 @ 18:34
one day i wanna be CROSSfit strong Member 2604, 639 posts SQ 220, BP 160, DL 290 670.0 kgs @ 86kgs UnEq	Serious headache and low energy levels all day so opted for some cardio rather than the scheduled log/yoke session... 6mile skate in 30mins
JCarter123		...	16-03-2014 @ 19:15
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255 567.5 kgs @ 82kgs UnEq	Well done today at the comp mate. 290kg dead is very impressive. Good luck at the final.

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