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7/4/11
OFF – Independence day

7/5/11
(AM) 15 min AMRAP:
-10 hang cleans (95#)
-15 sit ups
-20 walking lunges = 12 rounds (14:50)
(PM) Oly lifting class

7/8/11
“Helen” = 7:15
DL: 315#: 10 x 2 (90 second density)

7/10/11
*started to do “cindy” but felt muscle tweaks, so stopped
-rowing
-bench press: 135#: 5,5 165#: 5,5,5
-core work

7/11/11
5 rounds:
-10 power cleans (135#)
-run .2 mi = 12 min

7/13/11
AMRAP 30 Minutes
-5 Deadlifts (225#)
-13 Push-ups
-9 Box Jumps (24″) = 21 rounds (25 min)
Post: Thrusters / light core

7/14/11
Partial Bear Complex
5 rounds / 5 sets each = 95#,95#, 115#, 115#, 135#
Thrusters: 135# x 3,3,3

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