10.73 – Bootcamp Weights Plus Balance

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Alternating Legs x10x2 Double Curls Double Press High pull Wallball Feet on wall box dips x10x2 Alt curls Alt press Front and Back Rolling Shrugs WallBall Feet on wall box dips x10x2 Double curls back to wall DB good mornings Warrior 3 double curls wall sit strict press DB halo x10 Shoulder raise side Shoulder […]

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10.60-64 – Just The Facts

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I’m back at my desk again sometime this week, hopefully my posts will reflect the additional time and effort…. Saturday 5×5 Deadlifts 5×5 Clean 5×5 Clean and Press 5×5 Squat Sunday 10×10 Squat and Chinup Result: 70 Squat 60 Chin up Monday 100 decline suspended ring pushups Tuesday bootcamp 10 Clean 10 Swings 10 Clean […]

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10.53 – Bootcamp Weights. Flirting With Exhaustion.

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The last few days have been awful from a physical standpoint. I have spent all last week and so far this week standing in freezing network closets recabling hundreds of network drops and installing upgraded switches. It has caused me not to be able to eat at my normal times and in fact I have […]

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10.43&4 – WOD Monday and Bootcamp Weights With Balance!

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Tony H bringing stability balls into the male gym rat psyche. Monday was kind of a compromise, I asked the girls to come up with several moves and I put the numbers up. What we ended up with was a fast (sub-10 minute) workout that was appropriate given the length of training and the heat. […]

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10.31/2 – Day Of Rest Plus Bootcamp Weights

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D8 4.4.2 Weights (plates) 15 Plate curls 15 Plate shoulder Press 15 free Dips 15 Sumo high pull 10 chin ups 10 Squat plate curls 10 Squat plate press 10 weighted dips 10 squat sumo high pull 10 chin ups no weight 20 in and out 20 ARX bicycles 20 full situp 20 russian twist […]

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10.23 – 70% and Bootcamp Weights

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I finally made it back to 70% participation, however it will dip as I take today off to rest but I assure you by next week I will be comfortably in the sweet spot! Last night was bootcamp weights and I threw in some stability ball sitting to get the core working and to prevent […]

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10.10-11 – Rest Plus Bootcamp Weights

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  The rest day was a welcome break. I realize just how out of shape I am compared to when I was up at 70% participation, it’s amazing how a little bit of slacking off can make you feel like a lazy ass. Bootcamp day 2 was weights and heavy on the arms and shoulders […]

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R9D89 – Bootcamp Weights

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It was hot, but not as bad as it has been. Couple that with weights day and we are back in the enjoyment zone of bootcamp! Although some were a little sore after Monday I think it was a well received class. The atmosphere in the gym is lightening every day, the girls have their last competition […]

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R9D83 – Bootcamp Weights – Plates

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D17 3.9.2 Weights 15 Plate Curls 15 Plate Press 15 Weighted Dips 15 Sumo high pull 10 chin ups 10 Squat curls 10 Squat press 10 weighted dips 10 squat sumo high pull 10 chin ups no weight 20 in and out 20 bicycles 20 Crunch hold pulse 20 russian twist 15 Plate Tricep extension […]

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R9D48 – Bootcamp 2.10.2 Weights Plus More Distractions

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Yes I am as old as dirt. I’m happy that I don’t look it. Try to keep up! Last night was weights Bootcamp, I had set up a couple of Olympic bars with 35’s in the hope that I could encourage some of the class to try some heavier lifting but I think it may […]

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