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8/29/11
DL: 225# x5, 245# x5, 275# x 5,4,3
Post: -3 rounds-
-7 front squats (185#)
-14 pullups
-21 box jumps (24″) = 5:01

8/30/11
Squat: 225# x 5, 245# x 5, 275# x 3,3,3
post-
run 800 m
4 rounds:
-10 CtB pullups
-6 squat-clean-thrusters (135#)
run 800 m = 16 min (last two rounds of S.C.T killed me)

8/31/11
run

9/6/11
10 min row
7 min – Thrusters (ended w/ 165# x 1,1,1,1 – 45 sec/round)
post:
-45 double unders
-25 thrusters (95#) – wrists bothering me
-45 pullups
-45 double unders = 5-6 min
post-post: squat- 225# x 4,4,4

9/7/11
DL: 275#- 7×3 (90 sec density)
post: 7 rounds
-5 HSPU
-10 DL (135#)
-10 CtB pullups
-20 double unders = 13 min

9/9/11
do not remember

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