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Old 06-15-2013, 01:48 AM   #372
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 631
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20130615

SINISTER SATURDAY W/ FLAK N SAPPIS

Event 1
25 Curtis P’s @ 95lbs

Event 2
20 KB sprawl snatch @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)
20 KB sprawl front squat @ 45lbs/53lbs
40 yd over-head or racked walking lunge (45lb bar)

Event 3
1-10 rep ladders of sprawl knees w/ MCMAP pads
Planks x 3:00

This was a good session....everyone put out...the lunges were pretty brutal. The sprawl knees at the end was a smoker.

Later on.....

5 rounds:
10 KB press @ 62lbs (5/5)
1 rope climb @ 18ft
20 situps

15 minute of heavy bag work

*first time doing KB press with my weak shoulder (right)....all and all felt decent.,
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