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Friday, April 12, 2013

Friday: Str, wc, dur

1) Warm up:
- J/M
- Barbell complex x 20
- Swings and goblet squats

2) Strength:
- Back squat: 2 x 5 x 225#
- Deadlift: 2 x 5 x 225#
- Bench Press: 2 x 5 x 185#

3) Work Capacity: 30-20-10
- Squats @ 95#
- Push-ups

4) Durability:
- Farmers carry @ 53#
- 100 x leg levers
- 100 x supermans
- J/m, stretch foam roll
- Whirlpool, steam, cold shower

Notes:
Solid session. Will get a long run in this weekend.

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