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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 01/27/2014 Collier None 4 Rds for Time

20 Pull Ups
20 DUs
20 Sit Ups
20 Wall Balls 20lb		 21m 23s
Performed as RX
Justin Lilly 01/26/2014 None None 4 Rounds

5 Dead Lift 250lbs
10 Burpees
15 Ring Dips
20 Box Jumps 30"
 17m 55s
Performed as RX
Justin Lilly 01/24/2014 None None Five rounds for time of:
15 GHD Sit-ups
15 Back extensions
115 pound Thruster, 10 reps
115 pound Clean & Jerk, 10 reps		 28m 18s
Performed as RX
Justin Lilly 01/22/2014 None None Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 15 reps
15 L-Pull-ups		 4 rounds 20 reps
Performed as RX
Justin Lilly 01/15/2014 Colier None Deadlift 5-5-5-5-5 275lbs

50-T2B
50-Wall Balls		 100 reps
Performed as RX
Justin Lilly 01/14/2014 Collier None Strict Shoulder Press EMOM
3 Sets 3-2-1 Reps at 135lbs
3 Sets 3-2-1 Reps at 125lbs
3 Sets 3-2-1 Reps at 115lbs

4 Sets 10 reps ea
Working on OHS at 65lbs

DU practice as part of warm up and between sets		 18 reps
Performed as RX
Justin Lilly 01/13/2014 Colleir None Snatch Practice and Technique

3-3-3-2-2-2-1-1-1(85lb,95lb,105)

Metcon (Time)
21-15-9
C2B
Clean & Jerk 95
Push ups
 13m 35s
Performed as RX
Justin Lilly 01/09/2014 Collier None For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups		 24m 40s
Performed as RX
Justin Lilly 01/07/2014 Collier None Run 100m, 10-T2B, run 100m, 5 MU, run 100m, 10 T2B, run 100m, 4 MU, and continue sequence until 1 MU and finish with run 25m 20s
Performed as RX
Justin Lilly 01/05/2014 Collier Hard Cindy Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30 box
15 Squats holding a 45 pound plate		 9 rounds 0 reps
Performed as RX
Justin Lilly 01/03/2014 None None Bench Press

Goal-10-10-10 @185lbs-Achieved 9-8-6

Metcon (Time)

3 Rounds
10 C2B Pull ups
10 Front Squats (165/115)
10 Burpees
 11m 35s
Performed as RX
Justin Lilly 01/02/2014 Collier None 3 Rounds
20 Walking lunges
14 Clean & Jerk (135, 125,115)
20 KB Swings (53lbs)
14 Toes to Rings

1000m Row at the end (included in total time)

 24m 29s
Performed as RX
Justin Lilly 12/31/2013 Collier None 3 alternating sets of each exercise in order:

10 Back Sq.-10 Pull Ups-5 Front Sq.-5 Weighted Pull Ups

Sq-135lbs
PUs 25lbs
 90 reps
Performed as RX
Justin Lilly 12/30/2013 Collier None OHS work

Push Press 5 sets 5 Reps 1min rest between sets
155, 155, 150, 145,140

Single Leg Squats 3 Sets-10 Reps

Max Jump-result 40"
 25 reps
Performed as RX
Justin Lilly 12/26/2013 Collier None Complete as many rounds in 20 minutes as you can of:
Run 200 meters
Max rep Pull-ups		 9 rounds 91 reps
Performed as RX
Justin Lilly 12/23/2013 None None Back Squat-Reps 10,8, 6,4 increasing weight

AMRAP 12 Min
25-DUs
10-Ring Dips
25-DB(25lbs) sit ups
10-Goblet Sq 2-pood		 5 rounds 55 reps
Performed as RX
Justin Lilly 12/22/2013 Collier Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 23m 35s
Workout Scaled
Justin Lilly 12/20/2013 Collier Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 22 reps
Performed as RX
Justin Lilly 12/17/2013 Collier Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 20m 44s
Performed as RX
Justin Lilly 12/16/2013 None None Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Descending weight 155,145,135,105,95		 19m 45s
Performed as RX
Justin Lilly 12/13/2013 Collier None Skill work
5 min work on ring MUs
10 min work on DUs

10Rds
30 seconds work, 20 seconds rest then switch

Rower
T2B
 10m 00s
Performed as RX
Justin Lilly 12/12/2013 None None AMRAP in 12 Minutes

25 DUs
25 Row calories (will count as reps)
25 KB swing 1 pood
25 KB Deadlift high pull		 3 rounds 40 reps
Performed as RX
Justin Lilly 12/11/2013 Collier Gator Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups (bottom of rings 8" from floor)		 19m 09s
Performed as RX
Justin Lilly 12/10/2013 Collier Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 09s
Performed as RX
Justin Lilly 12/09/2013 None Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 3 rounds 41 reps
Performed as RX
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