7/1 – 7/9, 2010

7/3-7/8: Snorkeling down in the USVI.

7/9:

Part 1:
Back squat, 5-3-1 (no extra reps)

Part 2:
20 back squats
40 glute-ham sit-ups
60 kettlebell swings

For Part 2, use 2/3 of your estimated 1RM back squat, not to exceed 225 lbs. Swings are not to exceed 2/1.5 pood for men/women.

1. 185/210/235
2. 7:32*

*185# Back Squat, GHDs unbroken, KB Swings were 1.5 pood with my left hand only. Nursing a busted shoulder.

Great to be back at CFN! And I’m lovin the new space.

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