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Andrew Durniat
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Friday - June 23
5 Rounds  - 5x tire flip  - 5x log clean+press @ 110# Rest 15-20 minutes 5 Rounds  - 5x tire flip  - 5x log clean+press @ 110# Break for lunch..... Bouldering wall traverse  x 4 trips - different each time  - time on wall: 2:40, 1:40, 2:30, 2:24  - 4:30 min...

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Thursday - June 22
Box Jump series  - 14"-18"-24"  - 3 sets of 5 Sandbag Clean + Press  6x 25, 40, 50, 60, 70, 100#  10 singles @ 150# After Work..... Trail run series race with Vertical Runner  - Wooster Memorial Park  - 4.58 miles  - 49:13  - 10:45 pace  - aveHR 158  - maxH...

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Wednesday - June 21
Dynamic Warm-up / Jump rope 2 minutes Double Leg Hurdle Jumps - 6" x 6  - straight x6  - lateral x3 (r/l)  - straight x6 1-arm DB Clean + Press (r/l)  - pyramid the rack, only strict press  - touch the floor each rep, single arm clean  - 1:45 rest between s...

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Tuesday - June 20
Agility Ladder KB Long Cycle  - warm-up: 2 minutes, 8 rpm, 12kg Main Set  - 10 minutes  - 16kg  - 8 rpm  - happy this felt smooth and without trouble Erg  - drag #5  - 21,097m (half marathon challenge put out by concept2 for the summer solstice)  - 1:21:54....

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Monday - June 19
Dynamic Warm-up / Jump Rope 2 minutes Agility Rings  - Double x6, Single leg x6 Overhead Squat  - 10x 20kg Barbell Clean + Jerk (full squat catch)  - 20reps daily max limit  - goal is to reach heaviest singles without form breaking down  1x 40, 45, 50, 55, ...

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Full Ironman Boulder 2017 write-up
Full Ironman Boulder Write-Up

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Friday - June 16
4 bouldering wall traverses Hangboard - 10 minute sequence.  Used jugs for everything  - 15 sec. hang  - 1x pullup  - 10 sec. hang  - 15 sec. hang w/ 3 shrugs  - 20 sec. hang w/ 2 pullups  - 10 sec. hang w/ 5 knee raise  - 4 pullups  - 10 sec. hang  - 3 pul...

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Sunday - June 11
Ironman Boulder Swim - 2.4 miles  - watch recorded 2.8  - 1:37:23  - minHR 107  - aveHR 158  - maxHR 165  - this was a great time for me and my furthest open water swim to date Transition to bike  - 0.32 miles  - 9:46  - minHR 125  - aveHR 147  - maxHR 169 ...

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Monday - June 5
Road Bike  - 14.0 miles  - 48:51  - 17.2 aveMPH  - aveHR 129  - maxHR 170 Road Run  - 2.8 miles  - 23:59  - 8:31 pace  - aveHR 148  - maxHR 160

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Saturday - June 3
Road Bike  - 56.71 miles  - 3:10:57  - 17.8 aveMPH  - aveHR 139  - maxHR 165  - took a couple days rest to clear sinus congestion
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