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12/20/2011 7:21:51 PM -
12/20 Shot, Sprints, Jumps and Bench

Took a couple days off due to the adductor strain and a touch of the flu. Back at it today...

1) MB Shot Throws, pressed for time so I didn't go to the field

8xKneeling Stands
8xWheel Drills
8xSouth Africans

All with 7kg MB

2) Sprints, stayed at about 80% intensity to avoid aggravating the adductor. I should have done this last week considering I hadn't sprinted in 18 months

2x5x15 yds

3a) Box Jumps-10x3 at 40"
3b) Box Pushups-10x3

That was a lot of sets of those

4) Bench-Up to 405x3 and 425x2, should have done 425x3, but instead I just racked it, oh well

5) Neutral Grip Chins-3x6

6) Accessory work for Shoulders, Biceps and Triceps-2 sets of each, light

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Chad Wesley Smith

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