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9/28/09
5 rounds:
10 OH squat @95#
500m row
… DL 135#x10,185#x5,225#x5,5, 275#x3
…3 mi run w/ 3 rounds– ~400m run, 50 sit ups, 50 back ext

9/29/09
Chelsea – 15/2 in 20 min

9/30/09
rest

10/1/09
50 pullups
clean-jerks: 135# x5,5,5 , 155#x3,3
row 15 min

10/2/09
4 rounds:
10 KB swings
15 wall ball (15#)
3 sets Front Squat
work on Cleans

10/4/09
5 mi run w/ 3 intervals

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