Ric's Meet Training for Nov 2009
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Ric's Meet Training for Nov 2009| Rabourn |
Posted: Jul 2 2009, 09:29 PM
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 elite player  Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08  |
Deload Week (Post Meet)
Monday 6.29.9 Sled Drags Wednesday 7.1.9 Sled Drags Kettlebell swings & snatches Saturday 7.4.9 Sled Drags Kettlebell swings |
  
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| Rabourn |
Posted: Jul 8 2009, 02:51 PM
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elite player Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08 |
Monday 7.6.9
Deadlift worked up to 5/445* Military Press worked up to 5/155* Pull Ups 5x10 reps with 5 grips Decline Sit Ups 3 sets Sled Drags 6 round trips *I'm working in some conditioning work on my training days so I won't be going for any rep PR's during this 4 week cycle. Tuesday 7.7.9 AM - 30 minutes steady state cardio on treadmill Wednesday 7.8.9 AM - 30 minutes of Tred Sled |
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| Rabourn |
Posted: Jul 12 2009, 01:38 AM
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elite player Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08 |
Thursday 7.8.9
West Coast Fitness in Port Orchard, WA Squats 5/280 5/325 5/370 Power Squat[B] 3 sets of 10-12 reps [B]Strict GM 10/135 15/185 10/225 Conditioning Not much - evening walk with a BIG hill |
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| Rabourn |
Posted: Jul 12 2009, 01:40 AM
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elite player Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08 |
Saturday 7.11.9
Bench 5/205 5/235 6/265 Dips 5 sets Kroc Rows 3 sets of 10x80 20/100 with plate loaded DB Alternate/Crossover Curls 3 sets of 10 reps Conditioning 60 KB swings x 44# bell |
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| Rabourn |
Posted: Jul 25 2009, 04:27 PM
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elite player Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08 |
I switched notebooks and can't find the one between the 11th and 20th so here is what I know.
Monday 7.20.9 Deadlift 5/390 3/445 5/500 PR [B]Military Press 5/135 3/155 2/175 PR Pull Ups 5 sets of 10 with 5 grips Decline Sit Ups (plate behind head) 5x10 with 10# plate Conditioning Sled Sprints 2 trips wtih 80# 2 trips with 110# Wednesday 7.22.9 Squat 5/325 3/370 3/410 Good Morning 10/135+chains 10/185+x4 sets Why use chains with Good Mornings? No reason except that I bought a lot of chain and want to use it once in a while  .Conditioning 2 plates round trip around building Thursday 7.23.9 Bench 5/235 3/365 2/295 Conditioning The Prowler has arrived! Lots of experimentation with weights and surfaces but finally got it figured out. Eventually did 6 round trips (40 yds each way) holding the horns. |
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| Rabourn |
Posted: Jul 25 2009, 04:30 PM
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elite player Group: Members Posts: 62 Member No.: 26 Joined: 11-September 08 |
Saturday 7.25.9
Conditioning Trying to take Wendler's advice and start out extremely easy on the Prowler. That's not too hard to do since it kicks my butt with nothing on it! 40 yard Prowler sprints Low Handle/0 Horns/0 Horns/50 Horns/50 Low/0 Low/0 Horns/90 Horns/90 Foam Roll Done. |
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