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7/19/10
warm up – 10 min row
OHS @95#: 8,5,5,5
met-con= 100 perfect pushups; each “fail” run .2 mi
~8:30
(PM) “Death by C&J” = 8 min / rounds
Press: 95#x5,5, 115#x3,3,2

7/20/10
~3mi run

7/21/10
Squat: 225#x4,4,4 ; 245#x4,4,4,4
Chipper: 25 GHDs
20 box jumps
30 dips
40 pullups
50 double unders
40 pullups

25GHDs = 14:50

7/22/10
warm up: jumping rope and 75 swings
6 rounds:
3 clean (185 first 2 rnds, 155# after)
4 HSPU
=~ 9:36 [died on HSPUs]

7/24/10
row warm up
OHS: 3×9 (95#)
Snatch work and 10 sets of snatch (65#-85#)
60 wall ball

7/25/10
bike ~30 mi
stretching

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