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January 30, 2012

Swings and Deadlifts

Foam Roll x 5:00 (L)

Double Swings

Swings 35+35 (70lbs) x 10
Swings 44+44 (88lbs) x 10 
Swings 53+53 (106lbs) x 10
Swings 64+64 (128lbs) x 10 

Deadlifts

Deadlifts 205lbs x 4
Deadlifts 205lbs x 5
Deadlifts 205lbs x 4
Deadlifts 205lbs x 6

Kneeling Presses

Kneeling Kettlebell Military Press 44lbs x 6L+6R 
Kneeling Kettlebell Military Press 53lbs x 4L+4R 
Kneeling Kettlebell Military Press 53lbs x 3L+3R 

FMS

FMS One Hand (anti-rotational) Band Deadlifts
FMS Band Loaded Quad Arm/Leg Raise 

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  • 52lb kettlebell snatches - 68 (one hand switch)
  • Handstand Pushups (against a wall) - 5
  • Pistols (one legged squats, butt to floor) - 20 each leg in 10 minutes
  • Tactical (bar to chest) Pullups w/ 52lb kettlbell - 2
  • Chinups - 16
  • mile run - 4:26

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