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Friday, November 9, 2012

Warm up: 200 rope turns and Ero warm up

A: 1k row time trial

B: The Volkswagen
21-15-9
Bench Press @ body weight
Strict Pull Ups

Results A: 4:10.5 I think this is a PR :) I tried getting it done under 4 minutes but it was definitely a challenge

Results B: 7:14 at 65 lbs for the first 21 reps, then went down to 55 lbs; negative pull ups

Saturday, November 10, 2012

Warm Up: 1k run and Ero warm up with squat walks forward, back, Samson stretch and bear crawls... Hurt so bad but it was good for the body since it was cold

A: Push Jerk 7 x 2

B: 10 RFT
3 handstand push ups
5 pull ups
7 toes to bar

Results A: 55-65-70-75-85-95-100
I wish I hit more weight but I need to get the mechanics down

Results B: 11:47 doing negative hand stand push ups, negative pull ups and knees to chest

SO MUCH SHOULDER WORK. If I keep this up, then...

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