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December 18, 2012

1) Back Squat
3 sets x 1 rep @ 97 – 105% 1RM
Rest 2 min between each set.

2) On the min for 6 min complete:
3 x muscles ups or 2 weighted pull ups (80% 1RM)
2 x pistols total

3) Front Squat
3 sets x 1 rep @ 97 – 105% 1RM
Rest 2 min between each set.

4) 5 rounds:
1 min max strict pull ups
1 min max KB Swing (90lb/28kg)
1 min rest

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2 thoughts on “December 18, 2012

  1. Back Squat–stayed at 305 lbs (did not reach 97%–wanted to ensure depth and form. 305 was heavy today)
    6 Min wod–all unbroken. fun wod
    Front Squat–3 x 1 @ 260 lbs (97%). Very heavy today.
    5 round wod of strict pullups and 90 lb kbs:
    Strict Pullups-16/11/12/11/12-62 total
    Kettlebells-15/15/16/18/19-83 total

  2. Back Squat – 335, 335, 355 (last set was 97%)
    Front Squat – 260, 260, 260 (only 90%)

    Pullups – 70
    Kettlebells – 68
    A very brutal 15 minutes.

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