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Uncategorized

Week 12 Day 3 – 12/22/12

By admin | In Uncategorized | on December 21, 2012

Testing:

1. Find new 1 Rep Max Power Clean

2. Find new 1 Rep Max Deadlift

3. Find new 1 Rep Max Bench Press

4. Find new Max Ht. Vertical Jump (can be done in warm-up)

Deload:

Bench Press (cool down)

Set 1: (TM x .4) x 5 Reps (+10 Strict Pull-Ups)

Set 2: (TM x .5) x 5 Reps (+10 Strict Pull-Ups)

Set 3: (TM x .6) x 5 Reps (+10 Strict Pull-Ups)

Assistance:

Part 1:

10 min EMOM

3 Power Cleans + 3 Front Squats

*use 60 to 70% of 1RM Power Clean

Part 2:

21-15-9

High Wall Ball Shots

Dips (Women do 15-12-9)


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