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August 30, 2016

Early 6:00am zombie farmer march A1. 3×6 press working set A2. Using weight from A1 find heavy triple push press B1. Buy in 200 meter farmer carry (heavy) – no drops B2. 8 min AMRAP 9 DL 155/100 12 Push ups – no hand release 15 Box jump step down

August 20, 2016

Testing 1RM squats. No complaints today.

June 14, 2016

A. Front Squat -Deload week 5 reps at 60%, 65%, 70%, 75% – quad isolation – conscious of bracing (no belt) B. 50 pull up (strict) in the least amount of sets – Scaled option will do with band and focus on no kip – stay active through the lats and drop from bar when