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Bench Press 3RM
65, 75, 85, 95, 105, 115 / 253

5 rounds of:
400m run
10 chinups
10 ring dips
Time: 13:02

Nice work 6am!
Bench Press 3RM
6, 7, 8, 9, 10, 11 *PR

5 rounds of:
200m walk
10 ring rows
10 pushups

Time: 15:30

Front Squat 5RM
45, 55, 65, 75, 80, 84

5km run
24:17 (4:50min/km pace)
New shirts are in! Black Tees for the guys and Green Tanks for the girls. $30. CASH Only. And we probably won't be able to make change. :D
Strides and mechanics

200m run
400m x5

All perfectly on pace.

Upper body volume work plus 1h45 kayaking with the little guy.
Bench Press 331x3 (PR because I couldn't find anything higher in my journal), 6 rounds of: 200m run + 3 strict chinups (casual pace). Solid week of lifting. This is probably the best I've felt in a very long time. Did heavy front squat + heavy rack pull yesterday and was able to run today without even thinking twice about it. Very very cool.
Bench Press 3RM to 45

5 Rounds:
400m Row
10 Chinups
10 Pushups
Time: 18:50