28 November

Training (130p)

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Run 800m @85-90%

build to a 90% effort single bench press in 2 sets in 3 minutes

*3:15 Run

*Warmed up prior to the run just to make sure my shoulders and chest felt good. No pain, no issues warming up. Came back from the run and easily hit 300# and stopped. Left shoulder felt weird the rest of the workout. Not super painful, just something was right with it. Going to see the witchdoctor tomorrow to get it fixed. Frustrating because I hate benching and the one damn movement I had to practice for was the bench so I didn't rip my shoulder off and here I am with a fucked up shoulder two days before the comp when otherwise never would have benched at all. 

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Agility work for 20 seconds (make up your own course that lasts this time @90%)

Row sprint 200m @95%

Rest 2 min

x2

*Just worked some 24" over the box jumps with some sled pushes. Kept it fast and not too painful. About 60 seconds of work each set. 

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Run 800m @85-90%

Build up to a set of 5 deadlift @80% effort (don't get crazy here)

*3:25 Run

*Quickly built to 365 and stopped. Back doesn't feel great on the DL after the run. 

Will send my thoughts on how to game the workouts tonite in an email....