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TRAINING LOG: Justin Blatnik |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/27 Throws Short Chain HWFD x 20 HWFD x5 WOB x bunch - did not go well today across the board. UGH. That's about it. Lift Snatch Grip High Hang High Pulls - up to 90kg 3x5 RDL w/ mini bands - up to 315x8 Axle Incline up to 225x5, 135 for 2x20 Pullups 10x3 GHR 3x10 Spanish Squats 3x10 -lifted hard because I was pissed off with how throws went.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/30 Coached 12 lifters through a powerlifting meet all day. That was awesome. Everyone absolutely killed it. 3/31 Big Throws Practice Nothing earth shattering today, but it was nice to get in some practice in nice weather. Threw Braemar, Open Stone, Light Hammer, HWFD, and just a few LWFD 4/1 Took 10-15 sheaf pulls w/ 20lb bag 4/2 Took 10-15 WOB Pulls
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/3 Games Priming Session Snatch Grip High Hang High Pulls 3's from 40kg to 120kg Speed Bench 6x3 Speed Squats w/ Duffalo Bar 8x2 Headed to Dunedin Florida today! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/5/19 Dunedin Highland Games Open Stone - 40'+, 1st. sandy trig was hard to push. Stone wasn't the best to tuck so glad this number still happened. HWFD - 29' and change. 4th. Bad. Just slow and no push. Sand doesn't help but that's what everyone has to deal with. UGH. LWFD - 69'+, 2nd. Really felt some good stuff on this throw. We moved trigs and it was better than HW and Stone. 22lb Hammer - 105'8" (WHAT?!), 1st and PR! NO IDEA where this came from. Honestly the past few light hammer practices I've had I haven't gone over 110'. Just magically felt good and was moving! series was 98/100/102/102/dud/105. Looooong break for lunch. Caber 12:00 x2, 11:55. 1st. Murdered this stick. 20lb sheaf - 24', 4th. UGH x 378. well, it was super hot and humid. and I started cramping some, and it got in my head and I just couldn't perform. Hated to suck here. WOB - 13'. 3rd. Close at 14 but just drained. Looooong Break for awards. Challenge Caber - 50 degrees, which was the win for the 2nd year in a row and another handle of liquor. 100lb Dunedin Stone - finished 2nd, and fouled the winning throw stepping over the trig. Overall - 2nd. Super fun day even with the weather beating me down. I was spent. Always fun to throw with the Florida crew since it doesn't happen often. And the trip was great! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/8 HWFD Front Facing 1-Turns 5x w/ short chain 5x w/ long chain ...in the rain. Block Power Snatch (bar at the knee) Triples from 40kg to 100kg in 10kg jumps.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Outstanding Justin. Tom |
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Aim high. Stay hungry.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Thanks Tom! 4/9/19 Max Effort Lower Cambered Bar Box Squat to Max Double w/ 3 chains - up to 370lb bar weight over 0.4m/s (.42/.39m/s) added Spud Inc Squat Buddy - 370x2 (.45m/s) - 390x2 (.42/39) GHR 3x10 Belt Squat 2x10 warmup, 1x25 @405 rest pause 10/5/5/5 w/ 5 breath rest |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/10 HWFD 10 cast and drop 10 1-turns 8 full throws LWFD 6 full throws Solid day of work
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/12 Speed Day McGill Big 3 + some Power Cleans 10x1 @ 100kg, peak velocities 2.25-2.44m/s Duffalo Bar Box Squats w/ light bands 10x2 every 30 sec, 215-225 bar weight, ~0.8m/s avg velocities Speed Deads vs light bands 10x1 every 30 sec 255lb bar weight, most around 0.85-0.9m/s avg vel. 1-arm Farmers x some Well debated whether or not to do this day the day before Loch Norman, but we are supposed to have thunderstorms tomorrow so went ahead and trained as it may not be the best day for big throws. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/13/19 Loch Norman Highland Games
HWFD - 32' surprised here in the mud pit. LWFD - 67' I think? maybe 65-66. same as hwfd 18lb open stone - 37' on the shuffle, it was muddy. Heavy Hammer - 97ish. not bad, but had a lot more in me. Light Hammer - 109'. pissed here. Couldnt finish correctly. Squandered one of the few chances I get at a light hammer throughout the year. Caber - 3x 11:35 Overall 3rd Well, we had a 2.5hr lightning delay to start the day, and the field was a muddy and wet mess. But we still had fun. No height events do to weather. Hammers went terrible today, specifically falling forwards on my finish on the light hammer. And 97 isnt bad in the heavy but I felt like I had a lot more there. Oh well, another day another games!
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/15/19 HWFD 5 cast and drop 5 front facing 1-turn 5 linear 1-turns 10 fulls - very solid session here today. Duffalo Bar Box Squat - up to 435 no belt (might be a random lifetime best) - add 4 chains per side - 335x2, 345x2x2 (2nd reps were under 0.4m/s) - 345x1, 350x1 (right at 0.4 m/s) - 350x1 in squat buddy, nothing that more special
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/16 Took the Firefighter CPAT test today. Crushed it 4/17 ME Upper Band Pullaparts 4x25 Bench - 335x5, 355x5 slingshot Dropset 225x20 - had more in me but left erector started cramping. Pullups - x10,8,6,4,2 Neutral Grip Inclineup to 2x8 at 185 -paired w/ straight arm pulldowns x15 reps each set Barbell Curls - 4x10 Throws LWFD - some 1-turns and 2 turns. somewhat range throwing today. Went ok
Edited by JustinBlatnik - 4/19/19 at 4:06pm |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/19 Dynamic Day 100kg Power Cleans 10x1 Duffalo Bar Box Squats w/ light bands 10x2 every 30 sec, 225 bar weight Speed Deads vs light bands 10x1 every 30 sec 275lb bar weight GHR 6x10 Plyo Pushup Variations 6 sets Jammer Arm Rotational Punch 3x5 Ab Wheel 3x10 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/20 - the weather didnt cooperate for me to throw today ugh
First spent the major part of the day re-organizing the gym to setup an area for atlas stone/keg/sandbag loads High Hang Power Snatch 3x3 @90kg "Powerlifter" Snatch Grip High Pulls 3x10@70kg Seated Box Jumps - up to 3x1 @ 44" GH Roller Leg Curls 5x10 Light Leg Extensions 5x10 BFR Belt Squat 135 x 30,15,15,15 (30sec rests) |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/21 Throws and Pump "Stone" 20lb shot put stand throws x9 16lb shot put MSA throws x9 - solid grouping today and popped my last one out to 45'! HWFD 8 3-turn throws - trying to find speed. These were tough 2 2-turn throws - felt some confidence with the speed after the 3's, so that's a good thing Hammer Alternating 5-wind throws with the 16 and 3-winds with the 22 for 12 throws. Meh Lift - done in about 15mins DB Seated OHP 4x15 Lat Pulldown 4x15 DB Flat Bench 4x15 TRX Row 4x15
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/22 Lift and Throw Cambered Bar Box Squat to Max Double w/ 5 chains - up to 330lb bar weight over 0.4m/s - 350x1 at 0.39m/s Cambered Bar Suspended GMs - speed and explosiveness goal - 140 bar weight + doubled minis for 4x5 Belt Squats w/ 515 bar weight 3 sets, 5 reps, 10sec pause, 5 reps Ab Mat Situps 3x10 Cable Side Bends 3x10 Hang Leg Raise 3x10 20lb sheaf Tosses - 15 pulls. Decent |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/23 Bunch of LWFD throws, like 30ish reps. Trying new start/cast. Mixed reviews. WOB - went terrible. I'll blame being tired. Push Press - up to 3x5 @100kg, started 2nd set with a strict press, which is something I haven't done in a while so that was cool. 4/24 took off. did some landscape work in the morning and body felt smoked so trying to play the "be smart" card.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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4/26 Speed Day Duffalo Bar Box Squat vs light bands - 8x2 235 bar weight - paired w/ box jump over to box jump Speed Deadlifts 295 + light bands 10x1 Speed Bench w/ mini bands and shoulder saver 9x3 - paired w/ 9x3 pullups Other randomness 4/27 Kayak around 2 miles easy. Enjoyed an active day off 4/28 Throws 20lb stand throw x5 non reverse 16lb MSA throws x9 3-turn HWFD x 6 2-turn HWFD x 3 2-wind Hammers (no blades) x 8 throws, alt 16b and 22lb 4/29 Squat - up to 3RM at 425. Deadlift - up to 3RM at 495. -not the numbers I wanted to hit today, but got this in under an hour and still ok numbers. WOB Pulls x 12. Decent day. Felt better than last time throwing WOB
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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I've got some catching up to do... 5/4 Savannah Highland Games Open Stone - 41'4", 1st, solid here today but was head down at the finish. HWFD - 32'4" - 1st, surprised I hit this far as I felt lost and all over the place. Then felt like if I could just finish one it would go a lot farther. LWFD- 70'8" - 1st, kinda the same as hwfd but very good series. 22 Hammer - 89'5" - 1st, honestly just did what I had to to win the event. Didn't go hard. Handle was taped and super slick and didn't want to risk anything. Caber - 12:05, 1st, only one to turn it, had 3 turns better than 12:30 20lb Sheaf - 27' 1st, only one to clear of 24' so didn't have a lot of push. Jumped to 30' and it wasn't there today. WOB - 12', t-2nd. ugh. coulda swept the day, but was throwing UP and not OVER the bar. Overall 1st. I was also selected for Athlete of the Day for the first time ever and got probably the coolest trophy ever. So that was cool. Excited to not have thrown my all out best day to still throw the numbers I did and leaving a lot of promise of progress out there. Battled the heat today too, which I will have to do more in the future. 5/9 through 5/13 - In CO for vacation. Did 2 hikes, the first was much more strenuous than the 2nd. On the second, I proposed and am now ENGAGED! BIG PR!!! haha 5/15 Beltless Squats 140kgx5 160kgx3 180kgx1 192kgx1 (I believe a lifetime PR) Heel Elevated Front Squats 100kg 5x3 w/ pause, beltless Easy Push Press 4x5, 60-90kg 5/17 - 5/19 At Sorinex Summer Strong 12. Awesome weekend. 5/17 Power Snatch - up to 110kg Power Clean - up to 145kg 5/18 Throws w/ a crew at Summer Strong. Solid practice and got a few cues to continue to work. 5/20 High Hang Snatch High Pulls 5x3 110kg Sumo Deads - triples to 200kg Belt Squat - Played with some toes only squats 4x5 at 275lbs HWFD - 8 throws LWFD - 9 throws WOB - 8 throws
Edited by JustinBlatnik - 5/21/19 at 6:22pm |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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5/21 Fat Bar Bench Press w/ 1 blob chain up to 185, 225 x 5 each 275, 300 x 3 each 315, 335 x 1 each Various Sets Of 6 Pullups w/ varius grips x bunch "Blatnik" Rows - 3x10 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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5/23 Power Clean - 100kg for 10x1, strap to tendo broke on rep 9, but peak velocity was higher on average than other days doing this. Fingers crossed for big throws this coming weekend. Duffalo Bar Speed Box Squat w/ 2 chains/side 8x2 with 195 bar weight Explosive GHRs -4x4, hold 50lb sandbag on lowering, drop and explode up
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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5/25 Greenville Highland Games O. Stone - 42+, 2nd HWFD - 33'5", 3rd LWFD - 69'10", 1st 22Ham - 93+, 1st Caber - 1:00?ish, 1st, only one to turn 20lb sheaf - 28' no misses, 1st, not there today at 29'6" WOB - 14', 2nd and close at 14'6" Overall - 1st Really hot day. Managed to throw very solid all day long and at a pretty high level compared to PRs/all-time PRs. 5/26...Doom... Did Murph as my first ever CrossFit workout. Found out the loop I ran was 1.5 miles, not 1 mile. Did the pullups strict on a fat bar, and did the whole thing in a 20lb vest. It was a brutal 1:25 total workout. Sore for days. 5/29 First day back... Low Hang Power Snatch - up to 3x3 @90kg - paired with 15 (5x3) reps bottoms up 20lb sheaf Front Squat w/ 3 count lowering - 5x3 @110kg -paired w/ 2 box jumps each set LWFD - 20 cast and drops 5/31 LWFD - 8 throws WOB - 10 throws Power Clean Singles to 135kg Incline BB Press 5x8 light TRX Inv Rows 5x10 -kept these light as right shoulder was a little pissy.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/2/19
Throws 20lb shot put - 4 stand non reverse - 4 step overs - 3 full push 16lb shot put - 6 middle spin - 6 MSA non-reverse - 3 fulls HWFD 3-turns - 6 throws. Not too bueno today. Right hip was pissed Hammers - no blades. - 1 heavy hammer, 2 light hammer - 5x through, doing 2 winds. A couple of the first light hammers were 4 winds - The ground was rock solid today. So blades were a no go. Goal was then to work length and finish. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/3 Lifts Cambered Bar Box Squat w/ Avg Bands over Plates - 5x3 from 209-330 bar weight, all over 0.4m/s Deadlift Clusters w/ 405 3 sets of 5 singles with 15s rest between singles 5x 100lb KB Swings into 3x Broad Jumps x 5 sets 90-Deg Back Ext 3x10 w/ 100lb sandbag FFE Reverse Lunge 3 sets x 10/8/6 w/ 15/20/25kg plate Solid gym day. Held off on throwing to stay in one piece. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/4 Upper Warmup Circuit of a bunch of pump stuff Bench Press w/ Shoulder Saver 5x3 @ 315lbs Ab Wheel 3x10 Lat Pulldowns 3x10 Birddog Rows 3x10/arm Russian Twists on GHR 3x10/side HWFD Throws 3 cast and drop 3 front facing 1-turns 3 linear 1-turns 7 full throws -decent range today in throws. Not as big as I hoped but also better than expected going into it
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/5 Throws LWFD - 10 1-turns - 18 Fulls Open 16lb shot put "stone" - 12 fulls Solid day all around. 6/6 Lift No Hook No Feet Clean + 3 Strict Press - up to 90kg Speed Bench w/ shoulder saver 10x3 w/ 135+ monster mini bands -paired with 10x3 pullups, various grips DB Incline Press 3x15 DB Incline Curl 3x15 OH Tri Extension 3x15 Lateral Shoulder Raises 2x20
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/7/19 Lift RPR and McGill Prep Work High Hang Power Clean + High Hang Clean 100kg, 110kg, 120kg, 130kg, 135kg, 135kg Cambered Bar Speed Squat w/ Light Bands over Plates - free squats on speed work right now - 225 bar weight for 10x2 -paired with 10x2 bodyweight jumps Speed Deads - 275lbs + monster minis for 10x1
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/8/19 WOB x 10 Pulls
High Hang Snatch EMOM – 10x1 @ 95kg GHR 4x10 Seal Rows 4x10 w/ cambered bar at 60kg
6/10 HWFD 1-turns x6 HWFD 2-turns x6 WOB x7
SSB Box Squat w/ chains for Triples - Up to 350 bar weight w/ 3 chains, 4 chains for a single - Removed chains and hit 350x5, 370x5, 390x5 SSB Suspended GMs 3x8 120lbs Leg Extensions and 45-degree hypers
Later: MSA 16lb stone x15
6/11 Bench Press rep set 300x10 Random other stuff. I think I threw some sheaf this day.
6/12 – lots of hammers. Inconsistent but a solid practice
6/13 SSB Speed Squats 200lbs + 2 chains/side for 10x2 - Paired w/ 2 vertical jumps - Speed Deads 295+ monster mini bands 10x1 Some other random stuff
6/14 Landscaping 6/15 Coached at a Powerlifting Meet 6/16 Coached a throwing clinic
6/17 Start Circuit: Hex Bar
Jumps 150lbs 5x3 Rotational Med Ball Slams 5x3/side Duffalo Bar Box Squat vs light bands - Up to 250lb bar weight, triples from 2 chains/side up to 5 chains/side - Single at 6 chains/side - Belt Squat 5x10 - Paired w/ Hex Bar RDLs 5x10 Weighted Planks 3x30s 25kg Light Reverse Hyper 2x15
Later: 10x stand throws w/ 20lb shot 15x MSA w/ 16lb shots |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/18 HWFD Short Chain x6 HWFD x bunch LWFD x bunch but not as many HWFD. - not a good day. Had a good feeling going in but not the best day. Lift later to try to make up for it, and not so Bueno either. Incline 205x8, 225x8, 255x3 Pullups 3x10 Jammer Arm OHP 3x10ea Tricep 3x15 Bicep 3x15 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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6/19 Light Hammer x 20 inconsistent again but not a complete dumpster fire I guess 6/20 Power Snatch - up to 111kg Power Clean + Jerk - Up to 146kg - not the prettiest but they were technically power PRs
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