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MAILMANVIC's Photo MAILMANVIC Posts: 418
3/21/10 9:54 P

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Ran the LA Marathon today. Finished in 4:32:11. Hit the wall big time at mile 18. Not ready to run a Marathon but oh well, it was fun until mile 18.

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/19/10 9:47 P

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assisted muscle ups, 10x2, 6x2, 4x2
ring dips, 3 ladders of 4 rungs, each rung was 3 (36 total)
false grip L sit pull ups, 3 ladders of 4 rungs, each rung was 3 (36 total)
10 min of 20 swings W/24kg & 10 burppees, 5 rounds

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/18/10 10:46 P

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work out for 3/17
Muscle up progressions, 3 ladders of 3
front lever tuck, 10sx6
back lever straddle, 10sx6
hamstring curls, 3 ladders of 3 (resistance band)
static frog stand, 10sx6
windshield wipers, 10x5

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/17/10 1:07 A

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pull ups, 3 ladders of 3
Pike press, 3 ladders of 3
L sit for count of 100
Pistols, 3 ladders of 3
static hand stand hold for count of 100
snatches for 10 min (150 total) 20kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/15/10 11:33 P

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Bulgarian ring push ups, 3 ladders of 3
ring rows, 3 ladders of 3
windshield wipers, 5 sets of 10
hamstring curls, 3 ladders of 3
static frog stand for count of 100
burppees for 10 min. (95 total)

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/14/10 10:36 P

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inverted dips, 3 ladders of 3
ring dips, 3 ladders of 3
L sit to the count of 100
pistols, 3 ladders of 3
static hand stand to the count of 50
15 rounds of swings w/ 24kg 20 sec on 20 sec rest (195 total)

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/14/10 12:37 A

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5 ladders of 5 rungs pull ups
5 ladders of 5 rungs ring dips
10 min of 50 yard sprint w/ 15 medicine ball slams (as many rounds as I can get in)

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/12/10 12:15 A

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magic 80, with 20/kg, time 16:19, (had to replace snatches with rb high pulls because of a blister on right hand).
3 ladders of 3 rungs progression muscle ups
10 sec x 5 progression iron cross
5 x 5 iron cross flys
10 sec x 5 kb iron cross hold w/ 8kg
10 sec x 5 L sit
5 x 5 jack knife
10 sec x 5 bridges

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/9/10 10:35 P

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Run 7.69 miles
time 1:10:38

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/8/10 10:36 P

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5 ladders of 5 rungs of ring push ups
5 ladders of 5 rungs of body rows
20 sec on 20 sec rest of snatches 20 times w/ 20kg (180 total)
10 sec x 5 iron cross hold w/ 8 kg each hand
10 sec x 5 L sit
5 sets of 5 jack knifes
5 sets of 10 russian twists w/ 12kg

Edited by: MAILMANVIC at: 3/8/2010 (22:37)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/7/10 10:30 P

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5 ladders of 5 rungs of ring dips.
20 swings for each rung for the first 3 ladders total 300
3 ladders of 5 rungs pull ups
10 sec X5 L sit

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/7/10 12:45 A

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treadmill
3 miles in time of 25 min

3 sets of 10 ring push ups
3 sets of 8 body rows
3 sets of 6 ring dips
3 sets of 5 L sit pull ups
3 sets of 3 assisted muscle ups

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/5/10 2:29 A

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3 ladders of 5 rungs, ring dips & pistols
3 ladders of 5 rungs, L sit pull ups & 1 leg Romanian dead lifts
5 min of swings w/ 24kg, 20 sec on 10 sec rest. 130 total
5 sets of 10 sec L sit
5 sets of 5 jack knifes
3 sets of 15 knee tucks


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/3/10 10:38 P

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3 ladders of 5 rungs, Ring push ups & rb squats (heavy & light bands)
5 sets of 5 ring push ups
3 ladders of 5 rungs, body rows & dead lifts x2 w/ 24kg
5 sets of 4 body rows
5 sets of 3 ring dips
5 sets of 3 pull ups
2 tabata rounds of snatches w/ 20kg
5 sets of 5 jack knifes

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/3/10 12:37 A

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run
7 miles
time 58:35

ring work
L sit and some jack knifes

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
3/1/10 10:35 P

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magic 80 w/ 20kg
time 18:43

10 min of TGU w/16kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/27/10 9:43 P

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Deck of cards
red = 20 swings w/ 24kg
clubs = push ups
spades = squats w/ 24kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/26/10 12:03 A

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3 ladders of 5 rungs, jerks w/ 24kg & pullups w/ weighted vest. First ladder w/ backpack with a 12kg in it.

3 ladders of 5 rungs, Bulgarian split squat w/ 24kg &resistance band push ups

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/24/10 11:14 P

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magic 70, time 15:01
100 snatches w/ 24kg
10 min of 3 ab wheel roll outs, 3 windmills w/ 24kg, and 3 racked squats w/ 24kg



"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/23/10 8:50 P

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5 mile run
fartleks
time 42:36

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/22/10 10:11 P

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snatches w/ 20kg, 10 min, 170 total
3 min rest
swings w/ 24kg & 20kg, 10 min, 100 with each bell
3 min rest
clean & jerk w/ 24kg + pull ups, 10 min, ladders of 5

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/21/10 4:49 P

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Run
12.92 miles
time 1:53:50

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/19/10 9:11 P

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3 sets of 6 pull ups w/ weighted vest
3 sets of 10 resistance band(green) dead lifts
3 sets of 10 resistance band(blue) push ups
3 sets of 10 goblet squats w/ 24kg
3 sets of 6 bent over rows w/ 24kg
3 sets of 20 calf raises w/ 24kg
10 min of snatches w/ 20kg 150 totol
10 min of swings w/ 24kg 170 totol

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/18/10 10:29 P

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run
5 miles
fartleks
time 43:01

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/17/10 10:04 P

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magic 60 w/ 20kg
time 11:48

3 min of TGU right hand
1 min rest
3 min of TGU left hand

50 snatches w/ 24kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/16/10 10:58 P

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Ran approximately 8 miles
time 59:46
Rout, up to Cal State than off on the dirt trails.

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/15/10 8:01 P

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3 min rounds, 1 min rest
10 rounds, as many reps as you can get in
used a 20kg
1. pullups
2. swings
3. pushups
4. snatches
5. squats
6. swings
7. dead lifts
8. figure 8 w/ 16kg
9. curls & tricep extensions
10. snatches, 16kg to pooped out to use 20kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/14/10 9:05 P

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ran approximately 10 miles.
time 1:21:13
I would like to run the oc marathon in May and I need to run farther on Sundays to help prepare my feet and body for that beating.

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/12/10 8:39 P

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magic 70 w/ 20kg
timed the first 50. time 9:30

1 set is
5 swings right arm
5 swings left arm
5 snatches right arm
5 snatches left arm
10 burppes

on august 7th 2010 I will be attempting the magic 200.

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/11/10 10:45 P

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ran home from work. Took D ST. to Marshal to Little MTN.
6.3 miles
time 55:43
carrying backpack with boots and clothing. pack weighs 10 pounds

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/10/10 11:22 P

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Deck of cards
red = 20 swing
clubs = overhead presses, face value
spades = kb squats, face value
time 43:16
first 30 min used 20kg, used 16kg for remainder of time


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/9/10 9:39 P

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1 round of tabata's
snatches, averaged 10 each arm for a total of 80
used a 20kg

pullups, 3 sets of 6
squats w/24kg, 3 sets of 8
resistance band pushups, 3 sets of 10
calf raises w/ 24kg, 3 sets of 20
resistance band high pulls, 3 sets of 8
dead lifts w/ 2 16kg, 3 sets of 8
bicep curls w/ 20kg, 3 sets of 8
tricep extensions w/ 20kg 3 sets of 8
4 min. of figure 8 w/ 16kg

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/8/10 11:27 P

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Loladog2 sounds like a good workout I'll have to give it a try some time in the future.

ran 7.38 miles
total time 1:01:02
first 5 miles ran fartleks at various distances for a time of 39:13

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

LOLADOG2's Photo LOLADOG2 Posts: 9
2/7/10 6:37 P

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Those are great, I intend to add them to my training. One you may enjoy that I do frequently is a MP/swing ladder.
Press 1R swing 20 press 1L swing 20:
then MP2 sw 20 MP2 sw 20
all the way up to 5 presses then repeat.
When your finished 400 swings, MP 30/30. I usually use 12KG but I often switch it around for variety.

 current weight: 132.5 
 
141
135.75
130.5
125.25
120
MAILMANVIC's Photo MAILMANVIC Posts: 418
2/6/10 11:01 P

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10 rounds, time 1:10
5 pushups
5 bent-over rows
4 sumo hand to hand squats
5 overhead press
1 windmill
plank for remainder of time

8 rounds
5 pushups
5 bentover rows
4 sumo hand to hand squats
5 overhead press
1 windmill
plank for remainder of time

used 20kg, this workout kicked my butt.

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/5/10 11:49 P

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deck of cards
red = snatches 14, 7 each arm, 16kg
clubs = pushups, face value
spades = dead lifts, face value, 2 16kg
time 42:20

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

AFYABRAFI's Photo AFYABRAFI Posts: 437
2/5/10 2:18 A

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That sounds like a very fun workout. I'll try that after I master the moves. Thanks for posting.

MAILMANVIC's Photo MAILMANVIC Posts: 418
2/4/10 9:50 P

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I'm starting a log. Today I worked through a deck of cards
Red cards = 20 swings
clubs = clean & press, face value
spades = kb squats, face value
time 46:42
16k

Edited by: MAILMANVIC at: 2/4/2010 (21:52)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

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