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Uncategorized

Week 7 Day 3 – 11/10/12

By admin | In Uncategorized | on November 9, 2012

Deadlift and Bench Press

DL Warm-Up: 3 x 3 Power Cleans before warm-up sets

BP Warm-Up: BW Rows x 10, 10, 6 after each warm-up set

*TM = 90% of New 1 Rep Max

Warm-Up Sets:

Set 1: (TM x .4) x 5 Reps

Set 2: (TM x .5) x 5 Reps

Set 3: (TM x .6) x 3 Reps

Work Sets:

Set 1: (TM x .75) x 5 Reps

Set 2: (TM x .85) x 3 Reps

Set 3: (TM x .95)  x 1+ Reps

Assistance:

A1. 5 x 10 Deadlift @50% TM

A2. 5 x 10 Bench Press @50% TM

Core:

1. L-Sit – Accumulate as many seconds as possible in L-sit position in 3 minutes

2. 200m Front Rack Carry

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