- Armbars 12kg, halos 12kg 8+8 to warm up
- TGU 12kg 3+3
- GSQ 24kg x 5
- Chin ups - got 3 on first set, then 1, 1 w/rest
- hike/swing/park 24kg x 5
- 2 H SW 24kg x 12
- Snatch 20kg 3+3 x 10 sets, plenty of rest between sets
- BB DL 185 4, 3, 3
14 years ago
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2011
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December
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- 12/31/2011 - Workout C
- 12/30/2011 - Walk/Run, Gyro
- 12/29/2011 - Workout A
- 12/28/2011 - run, Workout B
- 12/27/2011 - day off
- 12/26/2011 - coaching session
- 12/25/2011 - KB press day, run
- 12/24/2011 - KB int, taiji
- 12/23/2011 - KB variety
- 12/22/2011 - KB int
- 12/21/2011 - KB snatch practice
- 12/20/2011 - run, KB int
- 12/19/2011 - day off
- 12/18/2011 - BW various
- 12/17/2010 - Walk
- 12/16/2011 - run
- 12/15/2011 - Wakefield Rec Center
- 12/14/2011 - run, weights
- 12/13/2011 - Lake Accotink
- 12/12/2011 - KB snatches, run
- 12/10/2011 - KB PR
- 12/8/2011 - run, KB int
- 12/7/2011 - day off
- 12/6/2011 - Run, KB int
- 12/5/2011 - day off
- 12/4/2011 - KB pressing
- 12/3/2011 - KB int, taiji
- 12/2/2011 - run, gyro
- 12/1/2011 - KB int
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December
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