Author Topic: 2016: COPA America Centenario & UEFA EURO  (Read 11709 times)

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seifullaah73

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Re: 2016: COPA America Centenario & UEFA EURO
« Reply #60 on: July 11, 2016, 08:45:25 am »
+1
 :uhhhfacepalm: Oh my, can't believe portugal won it, amazing goal by eder, but france couldn't capitalize even though ronaldo came off and still, it was nani, quaresma and others who helped. but am so disappointed with france. what went wrong?

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So, verily, with every difficulty, there is relief.
Holy Quran 94:5
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

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LBSS

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Re: 2016: COPA America Centenario & UEFA EURO
« Reply #61 on: July 11, 2016, 10:17:34 am »
+1
rui patricio went beastmode, is what was wrong with france.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

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Re: 2016: COPA America Centenario & UEFA EURO
« Reply #62 on: July 13, 2016, 05:38:45 am »
+3
<a href="http://www.youtube.com/watch?v=Nj9k_L9OMww" target="_blank">http://www.youtube.com/watch?v=Nj9k_L9OMww</a>
woot

adarqui

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Re: 2016: COPA America Centenario & UEFA EURO
« Reply #63 on: July 13, 2016, 01:34:13 pm »
0
<a href="http://www.youtube.com/watch?v=Nj9k_L9OMww" target="_blank">http://www.youtube.com/watch?v=Nj9k_L9OMww</a>

hahaha! nice

sportsmanship ftw.