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Old 07-02-2020, 09:19 AM
Belnik Belnik is offline
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6/30
Rower 20 min / 4043m



7/2
circuit
Pullups x6-7-6

HSPU x7-7-5

Ring row x10-15-15

Ring dips x5-5-5

SQ x15-15-15
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Old 07-03-2020, 08:12 PM
Belnik Belnik is offline
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7/3

Rower 20 min / 4283m

KB Sn.
(24kg) x5-6-7-8-9
(32kg) x1-1
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Old 07-05-2020, 09:27 PM
Belnik Belnik is offline
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7/5
Dual KB swing
(25) x10-15-20

Bulgy bag spins
x5-10-10

Dips
x5-10-15

Rower
20 min / 4292m
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Old 07-08-2020, 09:16 PM
Belnik Belnik is offline
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7/7
Burpees x25 x25

Rower 20 min / 4297m


7/8
Burpees x10-10-10-10-10
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Old 07-12-2020, 03:04 PM
Belnik Belnik is offline
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7/9
Burpees x15-15

Rower 20 min. / 4051 m

7/11
Burpees w/pullup x5-5-5-5-5

2 pump burpees(2 pushups) x10-10-10-10-10

Curls (45) x10-10-10-10-15
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Old 07-15-2020, 06:55 PM
Belnik Belnik is offline
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7/12
Burpees x10
2 pump burpees + Sq x10
Burpees + high knees x10
"Navy SEALs" burpee x10
Burpee + Sq x10

7/14
AM Rower 10 min / 2015 m (woke up late)
PM Rower, 20 min / 4097m (some days I really don't feel like rowing this was one of them. It sucked.)

7/15
(shoulder has been hurting)
Down and ups (burpee with out push up) x25

Abs 2x20

Rower sprints
1 min /286m
1 min /248m*
1 min /265m*
(*had a little problem with a bolt coming loose on the seat roller so had to call it)
Ab wheel 2x5
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Old 07-15-2020, 09:07 PM
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jojo64155 jojo64155 is offline
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Glad to see that you're still getting after it, sometimes I wonder.
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Old 07-17-2020, 10:07 AM
Belnik Belnik is offline
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Sq x25-25
Hindu PU x5-5
crunch x25-25

Burpee w/pullup x10-10-10-5-5-5-5 (pretty proud of this one)

HSPU x3-3-4-5

Ring Row x10-10-10

24kg KB Sn. x5-5-5

DL (135) x5-5-10 (being its been months since the last DL I didn't push my luck, just wanted to hit the movement and see how it felt...must get back into it)

Rower 10 min / 2182 m
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Old 07-17-2020, 01:05 PM
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Nice job.
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Old 07-19-2020, 01:14 PM
Belnik Belnik is offline
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Sq x25-25
Hindu PU x10-10
crunches x25-25

Burpee w/pullup x5-5-5-5-5-5-5-5-5-5 (a bit harder than last time, but I got it)

HSPU x3-4-6-5

DL
(135) x5
(145) x5
(155) x5
(185) x5
(135) x5

Single DB standing press
(45) x5-5-5

(not as good feeling as the other day, but I'm happy with it)
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Old 07-23-2020, 05:39 AM
Belnik Belnik is offline
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20th
High knees x100-100

21st
Burpees x15-15-15-15

Rower 10 min/ 2137m (bolt on seat came loose again, looks like I need so loctite this time)

22nd
High knees x150-150

Db curls
(27.5) x10-10

Short bar curl
(45) x10
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Old 07-23-2020, 06:31 AM
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jojo64155 jojo64155 is offline
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Wow, you're killing it with those high knees, 100-150, nice!
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Old 07-24-2020, 09:23 AM
Belnik Belnik is offline
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(I'm finding the high knees to be pretty easy these days, so far. Needed something to sub rowing on days I either don't have the time or whatever.)

7/24
SQ x15-15-15
PU x15-15-15
crunch x15-15-15

Burpees w/pullup x11-6-6-7-8-5-7

HSPU x7-5-4-4

DL
(135) x5
(185) x5
(205) x5-5

Dips x5-5-5-5

Pipe lift (25) x5-5
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Old 07-24-2020, 10:15 AM
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Nice, your back in the groove!
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Old 07-31-2020, 10:14 AM
Belnik Belnik is offline
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7/26 (8pm)
Rower 10 min/2084m


7/28
High knees x100-100
Burpees x10-10
Dips x10-10
Abs x25-25
Rower 20 min/3960m


7/29
Sq x25
PU x25
crunch x25

Rower 10 min/ 2154m
Burpees w/ pullups x5-5
*(9pm) Rower 10 min 2187m
plus some light tri work

7/31 (today)
Sq x10-10-10
Ring Row x10-10-10
PU x10-10-10
abs x10-10-10

Burpees w/pullups x15-10-5-5-5-5-5
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Old 08-02-2020, 09:26 PM
Belnik Belnik is offline
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8/1/20

High knees x100-100-100-100

2db Tri kickbacks superset w/ curls
(15) x10-10
(15) x10-10
(27.5) x5-5
(27.5) x5-5

Dips
x5-5
(25) x5-5
(52) x5

Lying 2 Db ext super set w/ "incline" wall curls
(27.5) x10-10
(25) x10-10

KB snatch (24kg)x5

DL
(135) x5
(185) x5
(205) x5
(255) x2-1-1-1

Swiss ball abs x10-10
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Old 08-07-2020, 08:56 PM
Belnik Belnik is offline
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This has been a bad week, energy levels have been low, for everything.

8/3
(~530am)
High Knees x10-20-30-40-50 (plus a few PU and dips, but just a few)
(PM workout ~8pm)
5 min version of crossfits "cindy"
Pullups x5-5-5-5-5
Pushups x10-10-10-10-10
Squats x15-15-15-15-15


8/4
(5am)
Rower 20 min / 3945m


8/5
(5am)
Swiss ball abs x15-15-15-15
Swissball back ext x15-15-15-15


Today 8/7
(~930 am)
Ring Squat x10-15-15-15-15 (this is a good little warmup for the knees and pulling muscles)
Hindu PU x5-5-5-5-5

Burpees w/ pullups
x10-10-10-5-6-10

HSPU x5-5-5-5
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Old 08-08-2020, 11:30 AM
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jojo64155 jojo64155 is offline
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Something, anything is better than nothing.
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Old 08-09-2020, 08:43 PM
Belnik Belnik is offline
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8/8 (9am)
Ring Sq x10-10-10

Practice/pseudo Planche PU x3-3-3-5-3-3-1-1-1-1

Twin KB swings (25) x5-5-5-5-5

2 hand Swing (24kg) x10-10-10

DL
(135) x2
(205) x2
(255) x2-2-2
(265) x1
(275) x1

Rower 5 min/ 1233m


8/9 (8 am)
Sq x10-15
PU x10-15
crunch x10-15
Hip raise x10-15

High knees x50-50-50

Burpees x15-10-25

2 Db Tri kickbacks s/s Curls
(10) x10/10
(15) x10/10
(27.5) x10/10
(30) x10/10

Ab wheel x3-5-5-5
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Old 08-14-2020, 09:50 AM
Belnik Belnik is offline
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8/11 (4:45am)
SQ x15-15-15
PU x15-15-15
Abs x15-15-15
Rower 20 min / 4183m

8/12 (5am)
High knees x50
two KB swing(25) x20
Rower x10 min/ 2150m
(8:30PM)
Standing leg raise (multi direction)
Sm ankle wts (2.5lbs?) x5-5-5-5
Lg (10) ankle wts x5-5-5-5

Sq x25-25-25-25
Bulgy Split Sq x5-5-5-5

(This was an amazing pump to the legs, its been years since I've had it with the bad knee, the following day and today the knees are very tender)

Rower 10min /2392m


Today 14th (830am)
Sq x5-5-5
PUx5-5-5
Abs x5-5-5
Table bridge x5-5-5

Burpees w/pullups x10-10-5-5-5-5-5-5 (the pullups have been very hard these past few weeks)

KB work
2 hand swing (24kg) x5-10-5-5

Snatch (24kg) x5-5-5-5-5
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