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Old 01-30-2009, 02:54 AM   #46
joekirkbycobra
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29 january

4x3 pads

5x12 pullup
5x12 dip

"The Real Dirty Dozen"
12 pressup
12 dorsal raise
12 burpee
12 heart pressup
12 sit up twist
12 ground star jump
12 clap pressup
12 v-sit up
12 tuck jumps
12 dolphin dips
12 double crunch sit up
12 burpee tuck jumps
x12
it took 30mins 27 seconds

back
lat pull down 60kg
3x12

row 70 kg
3x10

10 min core
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Old 01-30-2009, 05:13 PM   #47
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30 january

3 minute each

bar hop
4xbag
20 10kg curls & 20 10kg tricep pull down
10 40kg lg ext & 10 squat jump 4 height
10 40kg bench & 10 power over
shuttle sprints
abs variations
skip
calisthenics
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Old 02-01-2009, 03:20 AM   #48
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31 january

3 minute each
skip
2 lateral jumps with a pressup each side
calisthenics
burpee pullup (45)
x5 bag
bar hops (219)
shuttle sprints
jog 10m bunny hop 10m

lateral pulldown 55kg
3x12

bench 50kg
3x12

squat
20 60kg
1 80kg
1 90kg
1 100 kg
1 110 kg
1 120kg

core 10min
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Old 02-06-2009, 04:26 PM   #49
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internets been down so havent posted
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Old 02-07-2009, 11:16 AM   #50
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7 february

took some drink me mate gave me n flew through the workout

3 minute each

10 20kg swing & 10 20kg rollover
15kg renagades
60kg squat & tuck jumps onto a bench 10 each
jog 10m bunny hop 10m sprint 10m
abs & lower back
2 lateral jumps with a pressup each side
calisthenics
48 burpee pullup ( thru up a bit after)
4xbags
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Old 02-09-2009, 04:25 PM   #51
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8 february

5x3 spar

3 minute of each
4xbag
40kg leg ext 10 & 20kg union jack 10
60kg squat & tuck jumps
bunny hops
abs n back
16kg turkish get ups
calisthenics
burpees
jump bar
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Old 02-09-2009, 04:30 PM   #52
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9 february

3 min each

burpees
calisthenics
jump bar
x4 bag
x2 pads
15kg curl 20 & 15 kg tricep pull down
leg ext 30kg & 20 kg lunge
20 kg chest throw & 10 dips & 10 pressup
burpees
abs
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Old 02-11-2009, 05:00 PM   #53
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10 february

6x3 sparring

20 min
5 pullup
10 medi slam
15 burpee
got through it 19 times n pretty proud of myself, was very hard

20 kg snatch
left arm
3x8
right arm
3x8

10 min core
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Old 02-11-2009, 05:02 PM   #54
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11 february

Squats
130kg x6rep
90kg 4x12

leg ext
55kg 4x12

glute ham raise
20
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Old 02-12-2009, 05:48 PM   #55
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12 february

8x3 spar 30 sec rest

4x3:30 min bag 30 sec rest

bench 40kg
4x12

2x20 dip
2x15 chin up

10 min core
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Old 02-13-2009, 04:44 PM   #56
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13 february

morning
3 minute each
4xbag
pads
20kg curl & forearm winder
30 kg single arm row 5 per arm & tricep pull down 20kg
40kg high pull & resistance band lateral raise
shuttle sprints
arm punch 15kg& single arm clean and press 16kg
25kg bag squat jump & burpee
calisthenics
5 chin up & 5 dip

midday
20 minute
pylo pressup 10
burpee 10
power over 10
burpee 10
dip 5
pullup 5
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Old 02-16-2009, 05:19 PM   #57
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14 february

3 minute

x4 bag
20kg swing
20kg union jack
40kg highpulls & band lateral raise
sprint 10m bunny hop 10m
16kg turkish get ups
calisthenics
mountain climbers
bar hops
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Old 02-16-2009, 05:24 PM   #58
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15 february

6x3 spar

3minute

4xbags
25kg squat jump & 45kg leg ext
35kg single arm row 5 per arm
band lateral raise & 20kg military press
bunny hops
20kg swings
20kg curls & winders
calisthenics
15kg renegades

10 min core
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Old 02-16-2009, 05:25 PM   #59
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16 february

12x3 bags
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Old 02-18-2009, 05:01 PM   #60
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17 february

4x3 spar

20 minute
10 pylo pressup
10 burpee
10 power over
10 burpee

squats
90kg 12 rep
100kg 10
110kg 8
120kg 6
130kg 4
140kg 1 (and a half lol)

10 min core
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