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Old 07-17-2011, 03:02 PM   #3
Justin Arnold
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Join Date: Dec 2009
Posts: 101
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12-31-09
Bike 5mins
Front Squat 10@40k, 5@80, 2@85(x2), 5@80
Power Clean 5@70k, 10@70

1-4-10
bike 5mins
back squat 10@20k, 10@40, 5@70, 5@80, 5@90, 100
Bench 10@135#, 4@185, 5@175(x2)
Power Clean 5@70(x3)
Chins 17, 10
Pushups 25

1-6-10
bike 5mins
back squat 10@40k, 5@70, 5@90, 3@100
press 5@50k, 5@60
Tabata on concept II (SUCK)

1-8-10
bike 5mins
back squat 10@air, 10@40k, 5@70k, 5@90(x2), 5@95
Press 5@50 (x2)
Deadlift 120k (double underhand), 3@120 fast, 150, 160, 170, miss 175
chins 5@45#

1-15-10
back squat 10@40k, 5@70, 5@90, 4@100, 5@90
press 5@50k
Deadlift 5@150k

(back in fire school, no lifting till over)
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