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marcus training log
Monday, March 2, 2009
Lunge squat: 4x5, 56kg
7rds:
7 med ball clean(30lb)
7 burpees(6ct)
7 ring rows
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Crossfit PR's
TGU 32kg
Thruster 150lbs
Clean & Jerk 165lb
Overhead Squat 155lbs
Back Squat 255lbs
Front Squat 260lbs
Deadlift 370lbs
Shoulder Press 135lbs
Push Press 170lbs
Bench Press 180lbs
Pull-up 70lb (275lb total)
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400m Run 1min 9sec
Mile Run 5min 42sec
3k Run 11min 48sec
5k Run 20min 55sec
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500m Row 1min 23.0sec
2k Row 6min 45.4sec(3/11)
6k Row 21min 53sec
10k Row 37min 25sec
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FGB 281
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