Wednesday, December 28, 2011 by Rebecca


Take 20 minutes to establish a 3RM on the Front Squat
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Compare to 12.3.11

30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3
then I only did 2 rounds of the assistance work - i needed to get home to E.  
 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

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