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MONDAY/Day 1
Snatch Work: Warmup Primer - Muscle Snatch - 3 x 3 @ 55% Snatch -3 x 2 @ 81% Clean and Jerk Work: Warmup Primer - Block Clean Pull (loaded bar sits above the knee)- 3 x 3 @55% Clean and Jerk - Block Clean ( above knee) and Jerk - 4 x (1 + 1 ) @ 83-85% Pulls : Snatch Pull - 3 x 2 @ 105% Pushes : Push Press - 4 x 2 @85% Strength: Back Squat - 1 x 5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95% Accessories: Heavier but still Moderate - a bit more than week 5. Rear Foot Elevated Split Squat - 4 x 8 Suitcase Carry - 4 x 20/side Single Leg RDL - 3 x 10/leg WEDNESDAY/ Day 2 Snatch Work: Warmup Primer - Hang Snatch (above the knee) - 3 x 3 @55% Snatch - Hang Snatch - 5 x 1 @ 65-70% Clean and Jerk Work: Warm up Primer - Paused Jerk (:02 hold at bottom of dip) - 3 x 3 @ 55% Clean and Jerk - 4 x (1 + 1 ) @ 83-85% Pulls : Clean Pull - 4 x 2 @105% Strength: Back Squat - 1 x 5@ 65% 3 x 5 @ 75% Accessories: Side Plank Banded Rows - 4 x 10 Weighted GHD Back Extensions - 3 x 12 Banded Goblet Squats - 4 x 12 FRIDAY / Day 3 Snatch Work: Warm up Primer - Hang Muscle Snatch + Over Head Squat - 3 x 3 @55% Snatch - 6 x 1 @ 81-85% Clean and Jerk Work : Warm Up Primer - Jerk 3 x 3 @ 55% Clean and Jerk - Hang Clean + Jerk- 3 x ( 1 + 1 ) @ 83-85% Strength: Front Squat - 1 x 5 @65% 3 x 5 @ 75% Accessories: KB Front Rack Walking Lunges - 4 x 12 Steps Cossack Squat - 4 x 12 alternating Bar Bell Hip Thrust - 4 x 6
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We are building strength and explosiveness in the lifts.
Deload Week- Do Not go heavy this week! Patience my paduan, patience! MONDAY /Day 1 Snatch Work: Warmup Primer -Snatch Pull with Pause below and above knee (2-3 sec.) -3 x 3 @50% Snatch - 4 x 3@67-70% Clean and Jerk Work: Warmup Primer - Block Clean Pulls (loaded bar sits above the knee) - 3 x 3 @ 50% Clean and Jerk - Block Clean (above the knee) + Jerk - 6 x ( 1 + 1 ) @ 70-73% Pulls: Snatch Pulls - 3 x 4 @ 90-92% Pushes: Push Press - 4 x 4 @ 65% Strength: Back Squat - 1 x 5@ 65% 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @ 80% Accessories : Use your week 5 weights but still moderate. Rear Foot elevated Split Squat - 4 x 5/leg Suitcase Carry - 4 x 20 steps /side Single Leg RDLs - 4 x 6 /leg WEDNESDAY / Day 2 Snatch Work: Warmup Primer - No Foot, Low Hang Snatch (below knee) - 3 x 3 @50% Snatch - Paused Snatch (above Knee) + Snatch - 3 x ( 2 + 1 ) @ 70% Clean and Jerk Work: Warmup Primer - Paused Jerk ( 2 sec.) 3 x 3 @ 50% Clean And Jerk - 3 x (1 + 1) @ 70% Pulls: Clean Pull - 4 x 4 @80% Strength: Back Squat - 1 x 5 @65% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% 1 x 5 @ 70% Accessories: Moderate weights. Use your week 5 weights. Banded Side Plank Rows - 3 x 10 /side Weighted GHD Back Extensions - 4 x 8 Banded Goblet Squat - 4 x 8 FRIDAY/ Day 3 Snatch Work: Warmup Primer - Snatch Dead Lift (stay over the bar) - 3 x 3 @50% Snatch - 3 x 4 @67% Clean and Jerk Work: Warmup Primer - Jerk from Behind the Neck - 3 x 3 @50% Clean and Jerk - Clean from the Power position + Hang Clean + Jerk - 3 x ( 1 + 1 + 3 )@ 70% Strength: Front Squat- 1 x 5 @ 65% 1 x 5 @ 65% 1 x 5 @ 70% 1 x 5 @ 70% 1 x 5 @ 70% Accessories: Stay Moderate but use weight from week 5. KB Front Rack Walking Lunges - 4 x 8 steps Cossack Squats - 4 x 8 alternating Barbell Hip Thrusts - 3 x 5 We continue to build strength across the lifts with focus on the explosive phases of the jerk clean and snatch.
MONDAY/ Day 1 Snatch Work: Warmup Primer - Two Pause Snatch Pull( pause for 2 count below the knee and then above the knee) 3 x 3 @ 50% Snatch - 4 x 2 @ 87% Clean & Jerk Work: Warmup - Primer-Clean Pull from Blocks ( set up so loaded bar is above knee) - 3 x 3 @50% Clean & Jerk Work - Clean from Blocks ( above knee) + Jerk - 3 x ( 1 + 1 ) @ 90-93% Pulls: Snatch Pulls - 3 x 2 @ 110% Pushes: Push Press - 3 x 2 @90% Strength: Back Squat - 1 x 5 @70% 1 x 5 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% 1 x 1 @ 100% Accessories: Heavier than Last Week but still moderate. Rear Foot Elevated Split Squat - 4 x 5 ( two KBs ) Suitcase Carry-4 x 20 each side Single Leg RDL- 4 x 6 WEDNESDAY / Day 2 Snatch Work: Warmup Primer - No Feet Snatch from Low Hang ( below knee ) - 3 x 3 @ 50% Snatch - Hang Snatch 3 x 1 @66% Clean & Jerk Work: Warmup Primer - Paused Jerk (hold 2 seconds at bottom of the Dip) - 3 x 3 @50% Clean & Jerk - 4 x ( 1 + 1 ) @ 90% Pulls: Clean Pull - 4 x 3 @ 112% Strength: Back Squat - 1 x 4 @ 70% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% Accessories: Moderate but a tad heavier than last week. Side Plank Banded Rows - 3 x 10/side GHD weighted Back Extensions - 4 x 8 Banded Goblet Squat - 4 x 8 FRIDAY/ Day 3 Snatch Work: Warmup Primer - Snatch Deadlift ( armpits should remain over the bar) - 3 x 3 @50% Snatch - 8 x 1 @ 86-88% Clean & Jerk Work : Warmup Primer - Jerk from Behind the Neck - 3 x 3 @50% Clean & Jerk - Hang Clean + Jerk - 3 x (1 + 2 ) @ 86- 87% Strength: Front Squat - 1 x 4 @ 70% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% Accessories: Moderate but heavier than last week. KB Front Rack Walking Lunges - 4 x 8 steps Cossack Squats 4 x 8 alternating BarBell Hip Thrusters - 3 x 5 MONDAY/Day 1
Snatch Work: Warmup Primer - Snatch Pull to Knee - 3 x 3 @ 45% Snatch - 4 x 2 @84-85% Clean & Jerk Work: Warmup Primer- Jerk Drive - 3 x 3 @90% Clean and Jerk - Clean from above knee blocks + Jerk - 5 x ( 1 + 1 + 1 ) @ 87-88% Strength: Back Squat - 1 x 6 @ 70% 1 x 6 @ 80% 1 x 3 @ 90% 1 x 2 @ 95% Accessories: Heavier than last week. Rear Foot Elevated Split Squat - 4 - 6 /leg Suitcase Carries - 4 x 20 steps/side Single Leg RDL - 4 x 8 - side WEDNESDAY/Day 2 Snatch Work: Warmup Primer - Snatch with Pause at knee - 3 x 3 @ 45% Snatch Work - Hang Snatch from above knee - 3 x 2 @ 66% Clean and Jerk Work: Warmup Primer - Pause Jerk - 3 x 3 @ 45% Clean and Jerk - Clean and Jerk - 4 x ( 1 + 1 ) @ 87-88% Pulls: Clean Pull - 4 x 3 @ 108% Strength : Back Squat - 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 80% 1 x 4 @ 80% Accessories: Heavier than last week. Side Plank Banded Row - 3 x 12 Weighted GHD Back Extension - 4 x 10 Banded Goblet Squat - 4 x 10 FRIDAY/ Day 3 Snatch Work: Warmup Primer- Tempo Snatch ( Slow 2/3 of lift, second pull,from knee to hip crease, is 2-3 seconds) 3 x 3 @ 45% Snatch - 8 x 1 @ 84 - 85% Clean and Jerk Work: Warmup Primer - Behind the Neck Jerk - 3 x 3 @ 45% Clean and Jerk - Hang Clean + Jerk - 3 x ( 1 + 2 ) @ 86-87% Pulls: Snatch Pulls - 3 x 4 @ 105% Pushes: Push Press - 4 x 3 @ 85% Strength: Front Squat -1 x 4 @ 75 % 1 x 4 @ 80% 1 x 4 @ 80% 1 x 4 @ 80% Accessories: Heavier than last week but still moderate. KB Front Rack Walking Lunges - 4 x 10/side Cossack Squat - 4 x 10 alternating BarBell Hip Thrusters -4 x 6 We will continue to build strength and consistency and focus on the Jerk.
MONDAY / Day 1 Snatch Work: Warmup Primer - Muscle Snatch from Power position +Over Head Squat- 3 x 3 @ 45% Snatch - 3 x 3 @ 80% Clean & Jerk Work: Warmup Primer - Jerk Balance - 3 x 3@ 45% Clean & Jerk - Clean from above Knee Blocks + Jerk - 5 x ( 1 + 1 ) @ 83-85% Strength: Back Squat - 1 x 8 @ 65% 1 x 6 @ 75% 1 x 4 @ 85% 1 x 4 @ 90% Accessories : Look back to you week 1 weights and start this cycle with a heavier weight. Rear foot Elevated Split Squat - 4 x 8 (a KB in each hand) Suitcase Carry - 4 x 20 steps each side Single Leg RDL - 3 x 10/ leg WEDNESDAY/ Day2 Snatch Work: Warmup Primer - Snatch Pull (with Balanced Pause at top of shrug) + Hang Snatch - 3 x 3@ 40% Snatch - Hang Snatch (above knee) - 4 x 2 @ 66% Clean and Jerk Work : Warmup Primer - Paused Jerk - 3 x 3 @45% Clean & Jerk - 4 x ( 1 + 1 ) @ 83-85% Pulls: Clean Pull - 4 x 3 @ 105% Strength: Back Squat - 1 x 6 @ 65% 1 x 6 @ 75% 1 x 6 @ 80% 1 x 6 @ 80% Accessories: Go a bit heavier than you Week 1 weights. Side Plank Banded Pull - 4 x 10 Weighted GHD Back Extension - 3 x 12 Banded Goblet Squat - 4 x 12 FRIDAY/ Day 3 Snatch Work: Warmup Primer - Snatch Pull to Target - 3 x 3 @45% Snatch - 5 x 2 @ 80% Clean & Jerk Work: Warm Up Primer - Jerk - 3 x 3 @ 45% Clean and Jerk - Hang Clean (above knee) + Jerk - 3 x (1 + 2) @ 83 - 85% Pulls: Snatch Pull - 3 x 4 @ 105% Pushes: Push Press - 4 x 3 @ 85% Strength: Front Squat - 1 x 6 @ 65% 1 x 6 @ 75% 1 x 6 @ 80% 1 x 6 @ 80% Accessories: Go back to week 1 and add a little more weight. KB Front Rack Walking Lunges - 4 x 12 steps Cossack Squats - 4 x 12 alt. sides Barbell Hip Thrusters - 4 x 6 After 3 weeks of focus on the Clean we are going to focus on Jerk Technique.
We will continue to focus on maintaining general strength, honing the explosive phases of the clean and snatch, and the drive phase of the jerk. MONDAY/ Day 1 Snatch Work: Warmup Primer - Tall Snatch from flat feet 3 x 3 @ empty bar/very light Snatch - 3 x 3 @ 70% Clean & Jerk Work: Warmup Primer - Jerk Balance -3 x 3 @ 40% Jerk( from the rack) - 4 x 1 @80% Strength: Back Squat- 1 x 8 @ 65% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% Accessories: Use weight from last week Rear Foot Elevated Split Squat w/ a KB in each hand - 4 x 5/leg Suitcase Carry - 4 x 20 steps/side Single Leg RDL - 4 x 6/leg WEDNESDAY/ Day 2 Snatch Work: Warmup Primer - Muscle Snatch w/ no contact (Snatch Long Pull) 3 x 3 @40% Snatch - NHNF Snatch - 4 x 1 @63-65% Clean &Jerk Work: Warmup Primer - Muscle Clean w/ no contact - 3 x 3 @40% Clean & Jerk - Hang Clean (from above the knee) + Paused Jerk- 4 x ( 1 + 2 ) @70% Pulls: Clean Pull - 4 x 4 @80% Strength: Back Squat- 1 x 8 @ 65% 1 x 8 @ 70% 1 x 8 @ 75% 1 x 8 @ 80% Accessories: Weight -same as last week Side Plank Banded Row - 3 x 10/ side Wtd. GHD Back Extension - 4 x 8 Banded Goblet Squat - 4 x 8 FRIDAY/ Day 3 Snatch Work: Warmup Primer - Snatch Balance - 3 x 3 @ 40% Snatch - Hang Snatch (from above knee) -4 x 1 @65% Clean & Jerk Work: Warmup Primer - Tall Clean from Flat Feet -3 x 3 @40% Clean & Jerk - Hang Clean (from above knee) + Jerk - 3 x ( 1 + 1 ) @ 80% Pulls: Snatch Pull -4 x 3 @90% Push: Strict Press - 4 x 3 @ 70% (of your strict press max) Strength: Front Squat - 1 x 8 @65% 1 x 8 @ 70% 1 x 8 @ 75% 1 x 8 @ 80% Accessories: Use weight from Week 1 KB Front Rack Walking Lunges - 4 x 8 steps Cossack Squats - 4 x 8 alt. Steps BarBell Hip Thrusts - 3 x 5 This week we continue to work on maintaining and gaining strength as well as explosiveness in the 2 nd pull and the jerk drive.
Go to a lower weight if your form fails on any lift. Let's hone our technique! MONDAY / Day 1 Snatch Work: Warmup Snatch Primer-Two Pause Snatch Pull (1 below + 1 above the knee for 2-3 sec.) 3 x 2 @40% Snatch - 5 x 3 @ 75% Clean & Jerk Work: Warmup Clean Primer -Two Pause Clean Pull (1 below+1 above the knee for 2-3 sec./ea.) -3 x 2 @40% Clean and Jerk - NHNF Clean + Jerk - 4 x (1 + 1 ) @ 75% Strength: Back Squat - 1 x 8 @ 65% 1 x 8 @ 70% 1 x 6 @ 80% 1 x 6 @ 85% Accessories: Add wt. from last week Rear Foot Elevated Split Squat - 4 x 5 Suitcase Carry - 4 x 20 steps/side Single Leg RDL - 4 x 6 WEDNESDAY / Day 2 Snatch Work: Warmup Sn. Primer - NF Hang Snatch from below knee - 3 x 2 @ 40%% Snatch - NHNF Snatch - 5 x 1 @ 63-65% Clean & Jerk Work: Warmup Clean Primer - NF Hang Clean from below knee - 3 x 2 @40% Clean & Jerk - Hang Clean from above knee + Paused Jerk + Jerk - 4 x ( 1 + 2 +1 )@ 73-75% Pull: Clean Pull - 4 x 5 @ 100% Strength: Back Squat - 1 x 10 @ 60% 1 x 10 @65% 1 x 8 @ 70% 1 x 8 @ 75% Accessories: Side PLank Banded Row - 3 x 10 Weighted GHD Back Extensions - 4 x 8 Banded Goblet Squats - 4 x 8 FRIDAY / Day 3 Snatch Work: Warmup Snatch Primer - Snatch grip Deadlift - staying over the bar - 3 x 3@40% Snatch - Block above the knee Snatch - 4 x 3 @ 70% Clean and Jerk Work: Warmup Clean Primer- Clean Grip Dead Lift (staying over the bar) - 3 x 3 @40% Clean and Jerk - Power Position Clean + Paused Jerk + Jerk - 6 x (1 + 1 + 1 ) @ 65% Pull: Snatch Pull - 3 x 3 @ n110% Push : Strict Press - 4 x 4 @ 70% Strength : Front Squat - 1 x 8 @ 65% 1 x 8 @ 70% 1 X 6 @ 80% 1 x 6 @ 85% Accessories: KB Front Rack Walking Lunges - 4 x 8 alt legs Cossack Squats - 4 x 8 alt legs Barbell Hip Thrusters - 3 x 5 Form and Technique RULE! Adjust your weight if your form fails! Consistency is King! MONDAY Snatch Work: Snatch Warm Up Snatch Primer- Tempo Snatch (slow pull for 2/3 of lift, second pull, knees to hip, is 2-3 sec.) 3 x 2 @ 40% Snatch - Goal- Build strength-(adjust weight if your form is not consistent!) 4 x 2 @ 70% Clean Work: Clean Primer-Tempo Clean ( see Tempo Snatch Notes) 3 x 2 @ 40% Clean& Jerk- No Hook, No Foot Clean & Jerk (Goal-Strength and Finish in C&J & Drive in Jerk) 5 x 1 @ 70% Strength: Back Squat 1 x 10 @60% 1 x 8 @ 65% 1 x 6 @ 70% 1 x 6 @ 75% Accessories: Add weight from last week Rear Foot elevated Split Squat - 4 x 6 ( hold double KB in front rack) Suitcase Carry -4 x 20 steps each side Single Leg RDLs - 4 x 8/side WEDNESDAY Snatch Work: Snatch Warmup Snatch Primer- Paused Snatch ( w/ 2-3 sec. pause at knee cap) 3 x 3 @40% Snatch - NHNF Snatch + NF Hang Snatch above the knee 3 x (2 + 1) @ 60% Clean Work: Clean and Jerk Warmup Clean and Jerk Primer- Paused Clean (w/ 2-3 sec. pause at knee cap) Clean and Jerk -Hang Clean (above the knee) + Paused Jerk + Jerk 4 x (1+ 1 + 1 ) @68% Clean Pull 4 x 4 @ 95% Strength: Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 8 @ 75% 1 x 8 @ 80% Accessories: Add weight from last week Banded Side Plank Row - 3 x 12 /side Weighted GHD Back Extension - 4 x 10 Banded Goblet Squat - 4 x 10 FRIDAY Snatch Work: Sn. Warm up Sn. Primer - Snatch Pull to Knee ( reinforcing end position of the first pull) 3 x 3 @40% Snatch- Hang Power Snatch above the Knee ( maintain strength during explosive phase) 3 x 2 @ 60% Clean & Jerk Work: C & J Warmup C & J Primer - Clean Pull to Knee 3 x 3 @ 40% C & J - Power Position Clean above the Knee + Paused Jerk + Jerk ( Goals - maintain strength while focusing on explosive phase and the drive in jerk) 3 x 1 @ 60% Clean Pull 3 x 4 @ 95% Strength: Front Squat 1 x 10 @60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 6 @ 80% Accessories: Add weight from last week KB Front Rack Walking Lunges - 4 x 10 steps Cossack Squats - 4 x 10 alternating ( hold goblet or front racked ) BarBell Hip Thrusters - 4 x 6 This week we are focusing on strength and full extension in our lifts.
*NEW* - New Warmup Routines, Peer Pairs and Timed Segments! Percentages are from your Heaviest Lift. MONDAY Weightlifting (and warmups): Snatch Warmup Snatch Primer - Muscle Snatch from Power Position + OverHead Squat - 3 x ( 1 + 1 ) @ 40% Snatch 3 x 1 @ 72% (15 minutes) Clean and Jerk Warmup Clean Primer - Muscle Clean from Hip + Front Squat 3 x ( 1 + 1 ) @ 40% Clean and Jerk - No Hook, No Foot (NHNF) Clean + Paused Jerk 5 x (1 + 1 )@ 65% (15 minutes) Snatch Grip Pull 3 x 1 @94% Strength: Back Squat- 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% Accessories: Rear Foot Elevated Split Squat - 4 x 8 /leg (with 2 Fr. Racked KBs) @ moderate weight Suitcase Carry - 4 x 20 steps each hand @ moderate weight Single Leg RDLs - 3 x 10 /leg @ moderate weight WEDNESDAY Weightlifting ( and warmups): Snatch Warmup Snatch Primer - Snatch Pull w/ a pause at the Shrug + Hang Snatch from above the knee 3 x ( 1 + 1 ) @ 40% Snatch - NHNF Snatch + N F Hang Snatch from above the Knee 3 x ( 2 + 1 ) @ 54% Clean Warmup Clean Primer - Clean Pull w/ pause at the shrug + Hang Clean from above the Knee 3 x ( 1 + 1 ) @ 40% Clean and Jerk - Hang Clean from above the Knee + Paused Jerk + Jerk 4 x ( 1 + 1 + 1 ) @ 68% Clean Pull 4 x 1 @ 94% Strength: Back Squat - 1 x 10 @ 60% 1 x 8 @ 65% 1 x 8 @ 70% 1 x 8 @ 75% Accessories: Side Plank Banded Row - 4 x 10 Weighted GHD Back Extensions - 3 x 12 @ mod. wt. Banded Goblet Squat - 4 x 12 @ mod. wt. FRIDAY Weightlifting ( and Warmups) : Snatch Warmup Snatch Primer- Snatch Pull to Sternum 3 x 3 @ 40% Snatch- Hang Power Snatch from above the Knee 3 x 1 @56% Clean and Jerk Warmup Clean Primer- Clean Pull to bottom of sternum 3 x 3 @ 40% Clean and Jerk - Hang Power Clean from above the Knee + Paused Jerk + Jerk 3 x (1 + 1 + 1 ) @ 60% Clean Pull 3 x 1 @94% Strict Press 4 x 1 @ 70% Strength: Front Squat-1 x 10 @60% 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% Accessories: Front Rack KB Walking Lunges -4 x 12steps @ mod. wt. Weighted Cossack Squats - 4 x 12 alternating sides @ mod. wt. BarBell Hip Thrusters on Bench - 4 x 6 @ mod. wt. Blocks - NONE!! Work from the floor.
Intensity - Working sets at 95-100% MONDAY Warmup: Line Dynamic Mobility Bar Bell Warmup Weightlifting: Muscle Snatch 3 x 1 Power Snatch 3 x 1 Snatch Pull - (goal is to stay over the bar as long as possible) 3 x 1 Strength: Back Squat 3 x 1 Accessories: Sn. Grip Push Press - 3 x 6 @ bar to light! Sn. Grip Paused @ Knee Dead Lift - 3 x :30 KB Circles - 3 x 10/ side KB Chops - 3 x 4/side WEDNESDAY Warmup: Line Dynamic Mobility Bar Bell Warmup Weightlifting: Muscle Clean 3 x 1 Power Clean 3 x 1 Clean Pull - ( stay over the bar as long as possible) 3 x 1 Strength: Front Squat 3 x 1 Accessories: Cl. Grip Push Press - 3 x 8 @ bar to light Pull Ups - 3 x 8-10 Sun Risers/ Turkish Sit ups - 3 x 10 FRIDAY Warmup: Line Dynamic Mobility Barbell Warmup Weightlifting: Snatch Primer- Tall Snatch 3 x 2 @ bar only Snatch 3 x 1 @95-100% Jerk Primer - Tall Jerk 3 x 2 @ bar only Clean and Jerk 3 x (1 + 1) @ 95-100% Strength: Over Head Squat 3 x 2 @ Build from last week Accessories: Slow Eccentric Lat Pulldowns - 3 x 15 Turkish Get Ups -3 x 3 each side Farmer's Carry w/ Slow High Knee Steps - 3 x 25' |
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