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Week 3 of 5
ME Lower (Tues) Deadstop Front Squat with chains 3-5x5 then Weighted Sit-ups 3x10 BB Hip Thrusts 3x10 GHD Sit-ups 3x10 (add weight on all of these from last week) ME Upper (No class Thurs, can do this Tues or another time) Tempo OH Press 3-5x5 then Landmine Lat Raise 3x15 Cuban Press 3x15 Front Leaning Rest on rings 3x1:30 min DE Upper and Lower (Time TBD) 10x3 Safety Bar Back Squats 10x5 Incline DB BP then Dimmel DL 3x20 Waiters Walk 3x1 min per arm Weighted Back Extension 3x10
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Week 2 of 5
ME Lower (Tues) Deadstop Front Squat with chains 4-6x5 then Weighted Sit-ups 3x10 BB Hip Thrusts 3x10 GHD Sit-ups 3x10 (add weight on all of these from last week) ME Upper (Thurs) Tempo OH Press 4-6x4 then Landmine Lat Raise 3x12 Cuban Press 3x12 Front Leaning Rest on rings 3x1:15 min DE Upper and Lower (Time TBD) 10x3 Safety Bar Back Squats 10x5 Incline DB BP then Dimmel DL 3x20 Waiters Walk 3x1 min per arm Weighted Back Extension 3x10 Week 1 of 5
ME Lower (Tues) Deadstop Front Squat with chains 5-7x5 then Weighted Sit-ups 3x10 BB Hip Thrusts 3x10 GHD Sit-ups 3x10 ME Upper (Thurs) Tempo OH Press 5-7x4 then Landmine Lat Raise 3x10 Cuban Press 3x10 Front Leaning Rest on rings 3x1 min DE Upper and Lower (Sun 1230-2pm) 10x3 Safety Bar Back Squats 10x5 Incline DB BP then Dimmel DL 3x20 Waiters Walk 3x1 min per arm Weighted Back Extension 3x10 |
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October 2019
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