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40 min lifting. our instrctor had us do stuff on top of machines. i only did 2 machines.
row machine: 100 3x8
Sitting OHP machine: 200 1x8+0
benxh: 95-3x25 reps
pull ups: bw(215)-15+0,7+1, 6+2 not my usual rom but ceiling was very low.
BOR: 95 1x20
bw horiz extensions: 15 reps
20 min cardio: partner sprints: I sprinted against my buddy, the guy i train with....won by a good margin but badly pulled my right hamstring...sigh..he said he let me win...he got out in front by several feet but I overtook him and beat him by almost 10 feet.....so dont know...
-spent rest of the time stretching and massaging my hammie...
DT:
-50 jumping jacks
-25 push ups
95 push ups for the day+100 more as punishment=195 total..
Learned front approach into wrist lock to the rear into handcuffing..
Our senior class had baton cert today...couple people had ambulance come ...as a whole they said it was ok...few guys said they took close to 10 punches to the face...said the adrenaline negated much of it tho....also said conditioning was the biggest factor...with 4 90 sec rounds....
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Saint Wilhelm's Church member 0041
WAR Devil's Minions
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