Thanks Trent. We got it fixed and everything is up and running now. Was interesting for the first couple of hours though.
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ABF x 5 rounds
Warm up
Dead Hang 40 seconds
25 x 50LB KB Swings x 2
BPAs x a lot x 2
Air Squats 15 x 2
Clean and press 16KG KB x 10 x 2
10 minutes
KB clean and OHP
2,3,5,10 x 24KG Bells
5 x 5 pull ups
10 x 155 BB Row x 5
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24:33
30 minutes bike
Those front rack carries are effective. Still feeling those for today’s session. Definitely need to be mindful to try not to do those before the ABCs.
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Great work this morning Shane! I’m not sure what some of that stuff is but have no doubt that it’s hard. LOL Way to get after it man! 
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Thanks Trent. Mostly what I did today was just KB clean and press. Yesterday’s work was a lot of carries. Suitcase KB carry is just what it sounds like. Single sided carrying the KB like it’s a suitcase.
Front rack KB carry:
ABF=Armor building formula. Lots of clean and presses.
This program has 2 basic workouts. The ABF and the ABC’s, done in an A,B,A type daily routine. Today was the ABF, Friday, back to the ABC’s.
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Man that looks so intense Shane! More power to you getting all that done. Not only does it look hard but there is also a lot of technique involved. Super impressive man 
Funny: I was watching your video while also attending a webinar for work. A minute into your video I started wondering why the webinar presenter was breathing so heavy… 
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That’s funny.
It’s hard man. Doing the cleans it’s hard to be quiet. 
Here are the ABCs. This is the harder workout of the two.
Goal is 30 rounds of those in 30 minutes with 24KG bells. Those are the 22s in the video.
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Thursday
RDLs
10 x 135
10 x 185
10 x 225
Ab crunch
40 x 205
40 x 205
30 x 205
30 x 205
I mile 50LB KB carry
24:14
10 minutes sauna
That’s it.
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That sounds miserable—nice work!
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Thanks Sven. You definitely are happy to put it down.
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ABCs
Warm up
KB Swings 25 x 24KG x 2
BPAs x 30 x 2
Air squats x 15 x 2
ABC 16KG Bells
ABC 22KG Bells
Hip Circle monster walk 10 x 2
10 minutes
ABCs. EMOM.
24KG Bells
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26 rounds EMOM with timer off Amazon.
Lost KB in rack position on left side on 3rd rep, 26th set. Tried for 27 rounds and lost it again on first rep. Smoked.
4 more rounds needed to meet my 30. The timer helped to push me but when it fell apart it went fast. I was pretty strong through the first 18-22 rounds. They got a lot harder after that.
I have a new huge respect for the clean.
30 Minutes bike
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Saturday Weigh In
Didn’t drop any weight. Carbon still thinks I am doing fine. Kept my cals at 3402. April is typically a tough weight loss month for me. Easter, my birthday, our anniversary weeks stacked back to back to back make it hard. Going to see if I can’t gift myself breaking 250s for my birthday. 249 for 49th birthday. Why not. 12 days to do it though.
Cardio
Breakfast of Champions (didn’t have any eggs this morning)
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Good looking bike and KB work Shane! I hear you on the tough weight loss. Usually for me there is a delay of a few weeks before it really starts falling off (after tightening up the diet, etc.). It will happen soon enough. That’s some good looking breakfast man! 
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Thanks Trent. I highly doubt I will get there by my birthday. We are going out to eat next weekend for our anniversary.
Thanks on breakfast. Rice cake, Nuttzo peanut butter, banana, hot honey.
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Armor Building Formula Week 6
ABF x 5 rounds
Warm up
Dead Hang 40 seconds
25 x 50LB KB Swings x 2
BPAs x a lot x 2
Air Squats 15 x 2
Clean and press 16KGKB x 10, 22KG x 10
10 minutes
KB clean and OHP
2,3,5,10 x 24KG Bells
5 x 5 pull ups
10 x 155 BB Row x 5
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23:51
Last round again
30 minutes bike
Little faster today than last time.
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Solid KB work this morning Shane! It looked hard, as it always does. Finished with 30 minutes on the bike. Nothing wrong with that at ll. Way to get after it man!
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Thanks Trent. Yep. Unfortunately, it really hasn’t got that much easier yet.
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Tuesday Bro Day
Ab crunch machine
40 x 165
40 x 185
40 x 205
40 x 205
KB Swings
20 x 80lbs x 2
Snatches work, 18KG KB
5 minutes
Rogue Echo bike (gym just got 2 of these, woot)
10 minutes
Half mile 50lb KB Suitcase carry
11:47
10 Minutes Rower
2457 meters
10 minutes sauna
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Great day today Shane! Tons of solid work in there. Congrats on the gym getting a few Echo Bikes! 
Time to start putting some mileage on that thing.
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Thanks man. One thing my gym does seem to do is reinvest into their gym. Sometimes they buy some dumb stuff, but they have hit some homeruns lately. 2 echo bikes, and a freerunner treadmill. Not that I use it, but I can appreciate how cool it is.
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That’s awesome man. Recently, our gym got one of those treadmills too. I usually walk by and feel a slight bit of jealousy when I see someone else on it, but the jealousy is washed away by an overwhelming feeling of joy when I remember I don’t have to run anymore… 
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