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Uncategorized

Week 8 Day 3 11/17/12

By Rob | In Uncategorized | on November 16, 2012

Power Snatch

3 x 3

Bench Press

*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

*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 5 Reps

Deadlift

*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

*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 5 Reps

Assistance Work:

Bench Press 5 x10 (TMx.5)

Ring Rows    5 x10

Deadlift    5 x10 (TMx.5)

Cash Out

1 Lap Sandbag Bear Hug Carry

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