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Athlete Date Sort Location Workout Name Description Results
mike pace 12/22/2016 madera so #208..."deck of cards" clubs=push ups
diamonds=sit ups
spades= squats with 35# plate
hearts= shoulder press, 30-35#
joker= 10 burpees
a=14
k=13
q=12
j=11
me/bidnet=32:00		 32m 00s
Performed as RX
mike pace 12/16/2016 madera so #337...."Im sick...of work friends" 5 RFT

5 x 10 deadlifts #135
5 x 10 box squats 20 #135
5 x 10 kb swings #53

12-16-16me/torres/bidnet=13:19
 13m 19s
Performed as RX
mike pace 12/10/2016 fitness revolution Racquetball 3700 strides......3.5 miles 3.50 mi
Performed as RX
mike pace 12/09/2016 madera so #35...."DT".......... DT
5 RFT

12 Deadlifts 135#
9 hang cleans 135#
6 push press 135#

me/bidnet...not times, approx. 30 mins		 5 rounds 135 reps
Performed as RX
mike pace 12/08/2016 madera so #276...wieghts bench
5 x 8 135#
3 x 15 135#
2 x 10 135#

incline dumbbell
5 x 10.....35-35-40-45-50		 30m 00s
Performed as RX
mike pace 12/07/2016 Bass Lake Dive 2 hours, freezing water 1h 30m 00s
Performed as RX
mike pace 12/02/2016 madera so #336..."Shuck and Jive" 15 EMOM

Min 1= assault bike 10 calorie
Min 2= 80 single unders
Min 3= row 300 m

me/torres/bidnet		 15m 00s
Performed as RX
mike pace 12/01/2016 madera so #335...."Lucky the Pony"
100 box squats 20 135#
100 KB swings 53# 5 sets/63# 5 sets
60 deadlifts 135#

12-1-16..Me/torres/bidnet
 45m 00s
Performed as RX
mike pace 11/30/2016 madera so #276...wieghts bench 30m 00s
Performed as RX
mike pace 11/26/2016 fitness revolution Racquetball racquetball strides 5100=4.8 miles 4.80 mi
Performed as RX
mike pace 11/25/2016 madera so #276....weights flat bench and incline bench,bith db, 5-6 sets x 8 reps
barbell row and db row, 4-5 sets x 8 reps

ended on 100# db flat bench		 30m 00s
Performed as RX
mike pace 11/24/2016 madera so #248...."1/2 Cup of Coffey" 400 m assault bike
50 bench #135
50 back squats #135
400m assault bike
35 bench #135
back squats #135
400m assault bike
20 bench #135
20 back squats #135
400 m assault bike		 45m 00s
Performed as RX
mike pace 11/20/2016 madera so #276...weights shoulders....5 stations, 10 reps each arm if applicable

upright row 90#
front plate raise #45
db military press #35
side raise #12-24
kb upright row #35-72

me/jose/bidnet		 20m 00s
Performed as RX
mike pace 11/19/2016 madera so #276...weights bench squats 5 x 8 135-185#
superset bar row...6 x 8 then...

deadlift 4 x 8, 75-155#, susperset with
single arm row 3 x 8....

end with...
50 calorie assault bike		 45m 00s
Performed as RX
mike pace 11/18/2016 madera so #276...weights bench...225/6, 245/2, 275/1, 225/7, 135/17
db bench 		30m 00s
Performed as RX
mike pace 11/05/2016 fitness revolution Racquetball 4400 strides.....4.16 miles 4.16 mi
Performed as RX
mike pace 10/31/2016 madera so #276...weights bench and shoulders 45m 00s
Performed as RX
mike pace 10/28/2016 madera so #276....weights bench back-bar row
bar x 8 70 x8
135 x 8 85 x 8
165 x 8 110 x 8
195 x 5 125 x 8
225 x 7 150 x 8
245 x 3
225 x 7

db bench bent row-single arm
40 x8 40 x 8
50 x 8 50 x 8
60 x 8 60 x 8
70 x 8 70 x 8		 45m 00s
Performed as RX
mike pace 10/26/2016 madera so #276...weights bench 30m 00s
Performed as RX
mike pace 10/25/2016 madera so #276...weights arms 30m 00s
Performed as RX
mike pace 10/24/2016 home #276...weights arms 30m 00s
Performed as RX
mike pace 10/20/2016 home #276...weights bench
135x 8, 155 x 8, 175 x 5, 205 x 5, 225 x 7, 245 x 3, 225 x 7, 135 x 26

lat pulls...side and front
4 x 8		 60m 00s
Performed as RX
mike pace 10/16/2016 madera so #276...weights back 45m 00s
Performed as RX
mike pace 10/16/2016 madera so #276...weights bench
135-155-205-225/5-245/1-275/1-295/bump-245/3-225/5-135/25-225/4
db bench....40-50-60-70		 45m 00s
Performed as RX
mike pace 10/14/2016 madera so #276...weights bench
135 x8x
155 x8,
185 x5,
225 x 5
245 x 2
275 x 1
225 x 8
135 x 21...super set with bi curls		 45m 00s
Performed as RX
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