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    Thread: Spartan Elite

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    1. 05-16-17, 10:00 am #381
      Appleton.Cory
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      Monday 5/15/17
      --------------------------------------------------
      4pm:
      100yd Lunges
      Leg Blaster
      100yd Bear Crawl
      Leg Blaster
      100yd Broad Jump
      Leg Blaster
      -Repeat ×2-
      My Journey
      IG @mc_appleton
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    2. 05-17-17, 8:19 am #382
      Appleton.Cory
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      Tuesday 5/16/17
      --------------------------------------------------
      10am:
      25yd Sprint
      25yd Jog Back
      10x Burpees
      10x Rope Pullups
      10x Box Jumps
      10x Broad Jumps
      10x Squats
      10x Jumping Squats
      10x Lunges
      10x Jumping Lunges
      10x Pushups
      10x Situps

      -Repeat All x10-
      My Journey
      IG @mc_appleton
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    3. 05-18-17, 8:41 am #383
      Appleton.Cory
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      Wednesday 5/17/17
      --------------------------------------------------
      4pm:
      100yd Jog
      10x Burpees
      -Repeat x10-
      --------------------------------------------------
      Race day this Saturday: Austin Spartan: Super 10+ miles.
      My Journey
      IG @mc_appleton
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    4. 05-22-17, 8:08 am #384
      Appleton.Cory
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      Race day went great! Wife did an awesome job for her first long race. Now we've got 3 weeks until the next one. No rest this week.
      My Journey
      IG @mc_appleton
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    5. 05-23-17, 8:34 am #385
      Appleton.Cory
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      Monday 5/22/17
      --------------------------------------------------
      4am:
      Clean/Front Squat 135# 10x5
      Leg Curls 60# 10x5
      Leg Extensions 100# 10x5
      --------------------------------------------------
      4pm:
      100yd Lunges
      20x BW Squats
      20x Lunges
      20x Jumping Lunges
      10x Jumping Squats

      100yd Bear Crawl
      20x BW Squats
      20x Lunges
      20x Jumping Lunges
      10x Jumping Squats

      100yd Crab Walk
      20x BW Squats
      20x Lunges
      20x Jumping Lunges
      10x Jumping Squats

      100yd Frog Jumps
      20x BW Squats
      20x Lunges
      20x Jumping Lunges
      10x Jumping Squats

      30x Burpees
      --------------------------------------------------
      Throwing weights back in there for the AM workouts, keeping it low and slow, working on technique. PM is still an ass kicker. 100 yards crab walking... who would have thought it would be so hard!?
      My Journey
      IG @mc_appleton
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    6. 05-23-17, 9:07 am #386
      MRmichael.hooker
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      Is crab walk that shit where you are face up? Like an upside down bear crawl?
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    7. 05-23-17, 9:22 am #387
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      Is crab walk that shit where you are face up? Like an upside down bear crawl?
      Yes. It's terrible.
      My Journey
      IG @mc_appleton
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    8. 05-23-17, 3:55 pm #388
      MRmichael.hooker
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      Quote Originally Posted by Appleton.Cory Check Out Post
      Yes. It's terrible.
      I remember doing those for years in wrestling. They suuuck
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    9. 05-24-17, 9:09 am #389
      Appleton.Cory
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      Tuesday 5/23/17
      --------------------------------------------------
      4am:
      Flat Bench 185# 10x5
      Extended Fly 100# 10x5
      Chest Press 100# 10x5
      --------------------------------------------------
      4pm:
      25yd Sprint
      25yd Jog Back
      10x Burpees
      10x Rope Pullups
      10x Box Jumps
      10x Broad Jumps
      10x Squats
      10x Jumping Squats
      10x Lunges
      10x Jumping Lunges
      10x Pushups
      10x Situps

      -Repeat All x10-
      My Journey
      IG @mc_appleton
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    10. 05-24-17, 3:02 pm #390
      MRmichael.hooker
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      ABC Coordinator: Charlotte, NC MRmichael.hooker's Avatar
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      Very random question, but how big is your back yard? lol.
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    11. 05-25-17, 9:18 am #391
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      Very random question, but how big is your back yard? lol.
      Haha! I've got 2 cones that are 25yds apart. It's pretty big.. I'd say it's like 20 yds wide by about 40 or so yards long.
      My Journey
      IG @mc_appleton
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    12. 05-25-17, 9:20 am #392
      Appleton.Cory
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      Wednesday 5/24/17
      --------------------------------------------------
      4am:
      Hex Shrugs 232# 10x5
      DB OHP 30#(x2) 10x5
      Pulldowns 100# 10x5
      --------------------------------------------------
      4pm:
      50yd Farmer Walk 142#
      10x Rope Pullups
      50yd Sprint
      10x Burpees
      -Repeat x5-
      --------------------------------------------------
      My Journey
      IG @mc_appleton
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    13. 05-26-17, 9:30 am #393
      Appleton.Cory
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      Thursday 5/25/17
      --------------------------------------------------
      4pm:
      50yd Sprint
      10x Pushups
      50yd Sprint
      10x Rope Pullups
      50yd Sprint
      10x Inverted Rows
      50yd Sprint
      10x Dips
      50yd Sprint
      10x Burpees

      -Repeat all x5-
      --------------------------------------------------
      My Journey
      IG @mc_appleton
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    14. 05-26-17, 9:56 am #394
      MRmichael.hooker
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      Quote Originally Posted by Appleton.Cory Check Out Post
      Haha! I've got 2 cones that are 25yds apart. It's pretty big.. I'd say it's like 20 yds wide by about 40 or so yards long.
      Nice. Our back yard is a majority of our yard, but the problem is there's a ton of trees. Probably 10-11 still. I had 14 taken out after I bought the house and now I'm pressing my wife to have the rest removed. They are all pine trees too, so there's just pine cones all over the place. My back is there just for when I need to mow and for when the dogs go outside, nothing else lol. Trying to change that but it all depends if the wife will let me spend the $ lol.
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    15. 05-27-17, 2:52 pm #395
      Appleton.Cory
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      Friday 5/26/17
      --------------------------------------------------
      4am:
      Cable Curls 25# 20×5
      DB Hammers 40# 20×5
      Pushdowns 100# 10×5
      --------------------------------------------------
      4pm:
      25yd OHDB Lunges 20#(×2)
      DB Thrusters 35#(×2) ×10
      DB Power Snatch 55# ×10
      DB Renegade Rows 35# ×10
      DB Swings 55# ×10
      -Repeat All ×5-
      --------------------------------------------------
      PM WOD was much harder than I anticipated
      My Journey
      IG @mc_appleton
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    16. 05-27-17, 2:54 pm #396
      Appleton.Cory
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      Saturday 5/27/17
      --------------------------------------------------
      12pm:
      50yd Sprint
      10× Situps
      10× Wipers
      10× Glute Lifts
      30 Second Plank
      -Repeat All ×10-
      My Journey
      IG @mc_appleton
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    17. 05-30-17, 8:13 am #397
      Appleton.Cory
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      Monday 5/29/17
      --------------------------------------------------
      1pm:
      100yd Lunges
      Leg Blaster
      100yd Bear Crawl
      Leg Blaster
      100yd Duck Walk
      Leg Blaster
      100yd Broad Jump
      Leg Blaster
      30x Burpees
      My Journey
      IG @mc_appleton
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    18. 05-31-17, 8:36 am #398
      Appleton.Cory
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      Tuesday 5/30/17
      --------------------------------------------------
      4pm:
      50yd Sprint
      10x Pushups
      10x Burpees
      ---------------
      50yd Sprint
      10x Renegades 40# DBs
      10x Thrusters 40# DBs
      ---------------
      50yd Sprint
      10x Rope Pullups
      10x Inverted Rows
      ---------------
      50yd Sprint
      10x 24" Box Jumps
      10x Jumping Squats
      ---------------
      50yd Sprint
      20x Power Snatch 55# DB
      ---------------
      -REPEAT ALL x5-
      My Journey
      IG @mc_appleton
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    19. 05-31-17, 9:09 am #399
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      Quote Originally Posted by Appleton.Cory Check Out Post
      Tuesday 5/30/17
      --------------------------------------------------
      4pm:
      50yd Sprint
      10x Pushups
      10x Burpees
      ---------------
      50yd Sprint
      10x Renegades 40# DBs
      10x Thrusters 40# DBs
      ---------------
      50yd Sprint
      10x Rope Pullups
      10x Inverted Rows
      ---------------
      50yd Sprint
      10x 24" Box Jumps
      10x Jumping Squats
      ---------------
      50yd Sprint
      20x Power Snatch 55# DB
      ---------------
      -REPEAT ALL x5-
      Get some
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    20. 06-01-17, 12:14 pm #400
      Appleton.Cory
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      Wednesday 5/31/17
      --------------------------------------------------
      4pm:
      25yd Farmer Walk 55# DBs
      10x Burpees
      25yd Farmer Walk 55# DBs
      10x 55# DBs Shrug
      10x 55# DBs Front Raise
      10x 55# DBs Lateral Raise
      20x 55# DB Power Snatch

      -REPEAT ALL X5-
      My Journey
      IG @mc_appleton
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