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KristianS
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WO 11 Nov 2011

Golds Gym, Redondo Beach

5 min run på threadmill

Bench

12 x 135lbs

8 x 185lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

3 x 225lbs

Incline DB chest press

8 x 60lbs

6 x 80lbs

6 x 80lbs

6 x 80lbs

Seated pec deck

12 x 220lbs

12 x 220lbs

12 x 220lbs

Ud i saunaen og piller lidt ved pikken.

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WOD 14 Nov 2011

- Torrance TSAC

A. Bench Press

3 set max reps

185lbs: 15reps

185lbs: 13reps

225lbs: 5reps

B. Death by Thor's hammer

3 rounds..

800meter run

15 hammer curls @ 30lbs

1 leg less rope climbs

Score: 17:50min

fuck den var strid i dag! Mine arme er såååå smadret :crazy:

Edited by KristianS
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WOD 16 Nov 2011

- Torrance TSAC

A & B. amrap 17 minutes

(100) single unders

(11) burpees

(11) wall ball @20lbs

[immediately after part A is done you have 10 minutes to achieve a 1RM clean & jerk]

1RM clean & jerk

Score: 4 rounds + 60 singles

Clean & jerk: 135lbs

Derefter måtte jeg stoppe. Mine albue led gjorde så sindsygt ondt efter rope climbs i mandags og dødløft i går. Ibuprofen til dinner.

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  • 2 weeks later...

WOD 29 Nov 2011

- Torrance TSAC

A. shoulder press

1-1-1-1-1

135-145-155-155-155-155-155lbs.

Boom!

B. 7 rounds for time (time cap @ 15min)

(4) bar burpee deadlift @115

(3) bar burpee power clean

(2) bar burpee squat clean

(1) bar burpee squat clean & jerk

Score: 6 rounds + 4 @ 15min

Dejligt at være tilbage!

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WOD 05 Dec 2011

- Torrance TSAC

A. Take 10 Minutes to work up to your 3 rep max Shoulder Press...

then...

Tabata Push Press at your established 3RM shoulder press weight (both lifts must be taken from the floor)

Score: 185lbs / 20reps

B. 3 Rounds for Time

16 Dumbell Snatches (8 ea arm)

16 Hand Release Burpees

16 Pull Ups

Score: fuck! Jeg fik ikke lige fat på tiden. Den var hård i dag.

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  • 2 weeks later...

Efter min morning WOD hentede jeg Jaz Biz, Nicole og McKenna og kørte dem til Marina Del Rey for at hente deres biler fra valet parkering ved Ritz Carlton.

Derefter en lækker lunch i Marinaen og undervejs i middagen aftaler vi at vi skal have massage.. Nicole ringer til Sarah, som er i åbent forhold og med gode pecs, og aftaler 4 gange 45min massage hos Nicole i Hermosa.. $40 pr. pers. God ide!!

Mens vi ventede på Sarah i Hermosa fik vi taget lidt dagsforms pics på stranden.

374870_890112186321_44001037_38193714_522257702_n.jpg

383597_890563960961_44001037_38196743_1146182656_n.jpg

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WO 17 DEC 2011

Golds Gym, Redondo Beach

Efter massage og lidt mad smuttede jeg i GOLDS!

Incline Hammerstrenght Bench press

12 x 90lbs

10 x 140lbs

10 x 140lbs

10 x 140lbs

8 x 160lbs

8 x 160lbs

6 x 180lbs

6 x 180lbs

5 x 200lbs

5 x 200lbs

5 x 200lbs

- godt pump!

Cable cross over

10 x 90lbs

10 x 90lbs

10 x 90lbs

Bah!

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WO 21 Dec 2011

Golds Gym, Redondo Beach

Iso Lateral Chest Press

10 x 90lbs

8 x 140lbs

6 x 180lbs

6 x 180lbs

6 x 180lbs

6 x 180lbs

6 x 180lbs

Dips

13 x BW

12 x BW

10 x BW

Bah!

Ud af døren og til Guns n' Roses koncert.

Fik lige taget et billede af dagsformen.. der er røget lidt fleisch.

thumb_GcDkO3AI0DFledrmGlXLhBYGg.jpg

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