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Post by Admin on Dec 29, 2014 19:40:37 GMT
BENCH 5/3/1 205 x 3 235 x 3 265 x 2RP1
STRICT PULLUPS 3 x AMRAP 15,15,15
5 rounds 20 Wall Balls (20/14) 10 HSPUs 10 Pistols 5 Deadlifts (315/225) 13:29 RX
PENDLAY ROW 135 x 5 150 x 3 170 x 10 170 x 20RP
PAUSE BENCH 205 x 5,5,5
BENCH W CHAINS 135 x 3 150 x 3 165 x 5
CLEAN SHRUG from 30" box 225 x 3 275 x 3 295 x 3 315 x 3 335 x 3
DB FLYE (4 sec in stretch) 35 x 10 45 x 10 55 x 10 60 x Too much delt pain
SEATED ALT DB CURL 25 x 30,20,15 30 x 10 > 25 x 6 > 20 x 6
INCL CABLE FLYE/PRESS 5 x 30,20,15 6 x 10 > 5 x 6 > 4 x 6
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