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TRAINING LOG: Boaner |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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Posted: 10/27/10 at 2:33am |
I am trying to get back after and am hoping that posting workouts will keep me motivated. I could only dream to keep up with all of you beasts!!
10/24: Dynamic Warmup Circuit Core: High pulls: 15 sets of 2 @335 on 1 minute go's Weighted Pullups: 15 sets of 2 @20lbs on 1 minute go's Metabolic Circuit: 3 Sets: KB swings with 90 deg turn x 10 Modified Bubka x 5 RDl 225 x 10 Ultimate Frisbee for 1 hour 10/25 Dynamic Warmup Circuit Core: Zercher Squat 15 sets of 2 finishing @ 365(+10 ea. set) on 1 min. go's Incline Bench 15 sets of 2 finishing @ 275(+10 ea. set) on 1 min. go's Metabolic Circuit: 3 sets: 1 leg jumps for distance x 30m ea. Upright KB Row x 10 Landmine x 10 10/26: Acitve recovery day: Dynamic Warmup Circuit x 2 Shoulder Stability Circuit x 2 Static Stretch routine x 2 |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Great! Thanks for logging!
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Sutherland
Senior Member Joined: 2/02/09 Location: United States Status: Offline Points: 243 |
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You better keep this up, I want to see what your up to. I hope to throw with you soon. Or we could just go to the beach, cause that worked so well last time. Shane |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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No beach for us!!!!!!!!!
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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10/27/10
Dynamic Warmup 1 set Core: Snatch 15 sets of 1 @205 on :90 sec go's Metabolic Circuit 3 Sets: Alternating Triple Jumps 30m Pull up &nbs p; &nbs p; 5 Around the World & nbsp; 10 100 plate twists with a 45lb plate |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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10/28/10
Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: Front Squat 15 sets of 2 finishing @345 (+10 each set) on :90 sec go's Bench 15 sets of 2 finishing @325 (+10 each set) on :90 sec go's MC 3 sets: Knee tucks 10 1 arm KB Low Pulls 10ea Short day due to a JV game. We hit the road for a game on Friday so I guess I'll chalk that up to a recovery day. |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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10/31
Dynamic Warmup 1 set Core: High Pull 15 sets of 1@ 355 on :90 sec go's MC 3 sets: One Leg Hop 20m ea. Pullup 5 20k KB swings with a 180 deg turn 10 20k KB Ab twists 100 #32 braemar x 10 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/1
Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: Zercher Squat 15 sets of 2 ending @ 385(+10 each set) on :90 sec go's Incline Bench 15 sets of 2 ending @280(+10 each set) on :90 sec go's |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/3
Dynamic Warmup 2 sets Core: Close (caber) Grip high pull 15 sets of 2 @ 185 MC: Push-pull circuit close grip bench press (225) Pull up (bw) ascending in sets up to 10 sets (ex:1,1/ 2,2/ 3,3/......10/10) Kind of out of it today so I took it easy. Have an away game Thursday so I won't get to hit it again till friday. |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/8
Dynamic Stretch 1 set Shoulder Circuit 1 set Core: High Pull 12 sets of 1 @ 365 Pullup 35 total reps MC 3 sets: KB Wood chop (20kg) 10 Around the world (45lb) 10 total T Lunge (45lb) 10 total |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/11
Dynamic Stretch 2 sets Ab circuit 100 reps Core: Cheat Curl 5 sets of 3 @ 225 Low Pull 5 sets of 3 @ 225 Pullup 30 total Circuit 1 3 sets: KB (20kg) Woodchop w/ 180 deg turn 10 1 arm 1 leg KB Bent Row (20kg) 10 ea Alternating Triple Jump &n bsp; &n bsp; 40m #32 Braemar x 10 #32 Stone overhead x 10 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/12
Dynamic Stretch 1 set Core: Squat 12 sets of 2 ending @ 455 Incline Bench 12 sets of 2 ending @ 285 Circuit 3 sets: Base Jammer 10 RDL (225) 10 Plate Pulldown 10 WFD standing throws using a KB (20kg) x 12 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/15
Dynamic Stretch 1 set Core: High Pull 10 sets of 1 ending @ 405 Bent Row 6 sets of 5 @ 225 Circuit 3 sets: KB (20kg) squat jumps 10 1 leg hops &n bsp; 20m ea. Plate woodchops 10 Mixed abs &am p;nb sp; 200 reps WFD using a 12kg KB: Standing x 5 1 turn x 5 2 turn x 5 |
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Sean Betz
Postaholic World Champ - 08 Joined: 9/09/04 Status: Offline Points: 1036 |
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I like your workouts. You focus on the quality lifts. Keep it up.
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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Thanks man. The truth of the matter is that my free time is limited so I gotta get in what I can when I can.
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/16
Dynamic Stretch 1 set Mixed abs 100 reps Core: Zercher Squat 10 sets of 2 ending @ 455 Bench Press 10 sets of 2 ending @ 350 Circuit 3 sets: Around the World 10 T Pushup 10 T Lunge & nbsp; 10 WOB using a #20kg KB Standing x 10 Spin x 5 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/17
Dynamic Stretch 1 set Mixed abs 100 total Snatch 10 sets of 1 ending @ 225 Bent Row 6 sets of 5 @ 245 All I had time for last night |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/18
Dynamic Stretch 1 set Shoulder Circuit 2 sets Incline Bench 6 sets of 5 @ 225 Some things came up at work, and this was all I had time for today. Have to incorporate some conditioning(running) next week |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/21
Chopped down a caber today. I shaved off the bark on the first 7 feet. i used and ax, but would love any suggestions you guys have on shaving/ preparing it. I picked it a couple of times for shits and giggles, and man do I suck at the caber!!!! FYI, if any of you guys in the charleston/ columbia area need a caber, we have approximately 23 acres with lots of trees. Feel free to come by and get one |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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Thanks Bill! I am looking online for one right now
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/22
Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High Pull 8 sets of 1 ending @ 410 Bent Row 8 sets of 2 ending @ 275 Circuit 3 sets: RDL (275) & nbsp; & nbsp; 10 1 arm row (100) & nbsp; & nbsp; 10 KB Circle Swings (20kg) 10 Hill sprints: 30meters Sprint up/walk down 5 sets KB Hammer Throw (12kg) left arm x 5 right arm x 5 two arm 1 wind x 5 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/23
Dynamic warmup 1 set Core: Squat 8 sets of 2 ending @ 475 Bench 8 sets of 2 ending @ 340 Circuit 3 sets: Military Press(135) &n bsp; 10 1 leg jump for height 10ea T Step up &nbs p; &nbs p; 10ea WFD (using a 20kg KB) Stand x 10 1 turn x 5 2 turn x 3 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/28
Started playing with the caber just a little bit. I did 6 sets of picking the caber and walking/carrying it as long as I could. My best was :50 secs. I REALLY have to get better at this event. Base work starts up tomorrow that will lead into the upcoming season. We'll see how it goes........... |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/29
Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High Pull 10 sets of 10 @ 225 Bent Row 5 sets of 10 @ 135 Plate Twists (45lb) x 100 total reps T Step up (bw) x 50 total reps |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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11/30
Dynamic Stretch 1 set Mixed Abs x 100 Core: Squat 10 sets of 10 @ 275 Bench 10 sets of 10 @ 225 Circuit: Good Morning (45lb) x 50 Curl Press (45lb) x 50 Overhead Tricep Ext. (45lb) x 50 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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12/2
Dynamic Stretch 1 set Shoulder Circuit 3 sets Abs 100 reps Core: Snatch 100 reps total @ 135 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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12/3
Dynamic Stretch 1 set Shoulder Circuit 3 sets Abs x 100 reps Core: Front Squat 10 sets of 10 @ 185 Incline Bench 10 sets of 10 @ 155 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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12/8
Dynamic Stretch 1 set Abs 100 reps Core: High Pull (to chest) 90 total reps @ 245 Circuit 3 sets: Supine pullup x 10 1 leg jump for height x 10ea. Trying to get work done, but it takes time to break in new athletes (and coaches!). |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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12/9
Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: Box Squat (height set so that hip is a low as the knee) 90 total reps @ 315 Bench 90 total reps @ 245 |
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