melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


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Friday, 1 July 2016, 09:49
Day 359 - 367

Thursday | 7PM
Strength
front squats
5@70%
4@75%
3@80%
5@75%
4@80%
3@85% 
*Dont remember the weights T_T. I think I went off 1RM 65kg F. Squats
WOD - 8 Rounds (16min cap)
6 pull ups
6 KB clean + jerk 12kg
10 KB swings
Time: 14"40
Friday | REST

Sat | 9AM
On a running 30 min clock
0-8mins (ladder)
2, 4, 6, 8, 10...
-Double KB swings 8kg
-Double KB walking lunges 
8-12 mins REST
12-20 mins
-2, 4, 6, 8, 10...
-hand release pushups
-DB snatches 15kg
20 - 22mins REST
22mins + 1km run

Sun | 7AM
6.2k run, 42"

Mon + Tue | REST

Wed | 7PM
ONE YEAR OF CROSSFIT
Back Squats
12min to Build to a heavy triple - 62.5kg
Then 2x3 at 62.5kg
Wod- JT (15min cap)
21-15-9
HSPU (green plates on side)
Tricep dips on bench
PUSH UPS
Score: DNF, got up to 3rd round but couldn't get any hspu. 

Thu | REST

Fri | 6AM
Strength
15min
1RM Clean
1x1@ 40kg 
1x1@ 45kg
1x1@ 50kg
1x1@ 52.5kg
1x1@ 55kg (PR)
1x1@ 57kg (PR!!)
1x1@ 60kg, failed multiple times..
Rest 60-90sec between each set
WOD - 5 Rounds (17min cap)
8 T2B
10 Deadlift 70kg
12 Burpees
Score: DNF, got up to last round of burpees.

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