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    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. trapchic

      trapchic Well-Known Member

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      3x15 45lb wide grip lat pulldown
      3x15 45lb reverse grip lat pulldown
      3x15 45lb close grip lat pulldown
      3x15 45lb machine seated cable rows
      3x15 20lb one arm bent over db rows
      3x15 45lb barbell deadlifts


      500 counts jumping rope
      10 minutes stationary bike
      3x15 burpees
       
    2. trapchic

      trapchic Well-Known Member

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      15 minutes stationary bike

      350 skipping rope



      3x15 30lb kettlebell squats

      3x15 30lb kettlebell sumo squats

      3x15 30lb romanian deadlifts

      3x15 10lb barbell squats

      3x15 wall ball burpees
       
    3. trapchic

      trapchic Well-Known Member

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      Today was just some circuit/cardio

      5 rounds
      15 box jumps burpee
      15 medicine ball slam 20lbs
      15 kettlebell swings 30lbs
      15 squat jumps
      50 counts jump rope
       
    4. trapchic

      trapchic Well-Known Member

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    5. trapchic

      trapchic Well-Known Member

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      200 counts jump rope
      5 minutes HIIT on stationary bike

      3 rounds
      15 15lb single arm kettlebell swing to press
      15 20lb ball slam
      15 20lb kettlebell swing
       
    6. trapchic

      trapchic Well-Known Member

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      5 rounds

      25 jump rope
      5 90lb deadlift
      10 lateral barbell hop burpee
      10 single arm kettlebell snatch
      15 kettlebell swing
       
    7. trapchic

      trapchic Well-Known Member

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      300 counts jump rope

      3 rounds (30 seconds rest in between rounds)

      5 90lb barbell deadlift
      10 lateral barbell hop burpee
      10 15lb single arm kettlebell snatch
      30 sec 50lb farmer's walk
      10 25lb kettlebell swing

      2 rounds
      15 20lb medicine ball slams
      25 counts jump rope
      15 20lb medicine ball slams
       
    8. trapchic

      trapchic Well-Known Member

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      20x4 wall balls
      20x4 tuck jumps
      20x4 mountain climbers
      20x4 squat jumps
      20x4 high knees
      20x4 plank jacks
      20x4 skater plyos
       
    9. trapchic

      trapchic Well-Known Member

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      20 minutes stationary bike
      15x3 20lb kettlebell squats
      15x3 20lb kettlebell sumo squats
      15x3 20lb closed leg kettlebell squats
      15x3 60lb leg curls
      15x3 60lb leg extensions
      15x3 60lb leg curl extensions
       
    10. MarkB

      MarkB Administrator Staff Member

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      Sorry I have not been around lately Trapchic - how is it all going?
       

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