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Working on the extra credit. Attached File
Go Ruck lunges with 12in step ups Dead lifts Core Back Shoulders using 20lb dumbbell in a pistol stance. Builds arm shoulder and grip strength |
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4 rounds
Max each wearing 15# Pull ups Pushups Hanging leg lifts Situps 40# weight vest 5 miles |
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hung out with 23pistol23 for two days and didn't die. Including riding the #murderbike, that my kid now owns
gotta toughen him up for future cola wars |
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Finally got my shoulder(s) healed up enough from Classic, to actually do real bench press again instead of babying them on machines.
That's what I get for trying to horse the bench press obstacle. Pretty sure I tore something in my left shoulder and strained something in my right. Been trying to rehab both, ever since. Felt good to push a little bit of weight again. Barbell flat: 12x135 10x225 8x275 5x315 1x365 (bonus, just to see how it felt) Incline dumbbell: 10x100s 8x110s 5x120s 3x130s Cable flys: High 3 sets of 12 Mid 3 sets of 12 Low 3 sets of 12 |
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20#
5 rounds 13 pullups 40 pushups 30 hanging leg lift 5 miles Dry practice transitions and reloads rifle/pistol Ship all the things. |
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3 rounds:
Air assault bike for 20 calories 20# ball slams 15 squats with 20# ball 10x 20" box step-overs with 20# ball 15 box dips 20 straight leg situps with 20# ball. |
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Started a new cycle with the Black Iron Beast website, 5/3/1 but you also squat every day.
Today was a wreck. Added some 300lb farmers carry for some heart busting at the end. squat 3x280 [55,55,5,2.5] 3x315 [55,55,25] 1x355 [55,55,45] press 5x80 [15,2.5] 5x95 [25] 3x115 [35] 5x125 [35,5] 5x145 [45,5] 5x+165 [55,5] deadlift 5x180 [55,10,2.5] 5x225 [55,35] 3x265 [55,55] 5x290 [55,55,10,2.5] 5x335 [55,55,35] 5x+375 [55,55,55] |
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Quoted:
Started a new cycle with the Black Iron Beast website, 5/3/1 but you also squat every day. Today was a wreck. Added some 300lb farmers carry for some heart busting at the end. squat3280 [55,55,5,2.5] 3315 [55,55,25] 1355 [55,55,45] press 580 [15,2.5] 595 [25] 3115 [35] 5125 [35,5] 5145 [45,5] 5+165 [55,5] deadlift 5180 [55,10,2.5] 5225 [55,35] 3265 [55,55] 5290 [55,55,10,2.5] 5335 [55,55,35] 5+375 [55,55,55] View Quote |
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I can read and decipher that for you, because I see
The pattern. But I’m lazy and Kai being confused is funny |
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We are just going to have our work cut out for us to Kai Proof this place
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we do have a jailer amongst us...
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Quoted:
https://www.AR15.Com/media/mediaFiles/173129/2AF6B65A-66EE-42D2-9E55-C71EFFADBC2F-762588.jpg View Quote View All Quotes View All Quotes Quoted:
Quoted:
We are just going to have our work cut out for us to Kai Proof this place |
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I could be convinced, probably quite easily, to come help one weekend.
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