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Old 07-15-2011, 06:28 AM   #2370
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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15 July 2011 AM

D W/U

40 LB weight vest for 20 minutes then

10 X 40 M's as fast as I could comfortably go. It was faster then a jog but slower then a sprint. I timed one lap and I clocked in at 12 seconds. I was definitely running though and focused on landing on the balls of my foot. This took a total of 10 minutes

4 X 30 second elbow planks with 40 lb weighted vest. The extra 10 seconds on the first rounds was challenging.

Press 45 X 10, 95 X 6,7,7,8
BB Row 45 X 10, 95 X 10 X 4

I had a weird tightness in my neck and upper back so I didn't push it on the presses. Discretion is definitely the operative word for me over the next 3 weeks.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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