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11/9/09
3×5 press @135#
4 rounds:
500m row
12 burpees
15 box jumps… 13:30
box 2min/30sec(rest) –6 rounds

Don’t remember the rest of the week… but I do know that I was pretty lazy and didn’t work out two of 5 days

11/15/09
5 rounds:
15 deadlift @135#
20 pushups
500m row
20 airsquats
100 jump rope

11/16/09
core work
2500 m row – 11min (first 500m slowish)
3 rounds:
15,12,9 – thrusters @95#
21,15,9 – dips
3×15 – russian twists
stretching

11/17/09
yoga-20min
5 rounds:
2 burpie-broad jumps
25 30# DB swing

11/19/09
25-20-…-5
jump rope, sit ups, back ext
20 min “chelsea” = “cindy”
17/1 (and 1 min rest in middle) /1 in 1:03
3×5 push press @135#

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