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Old 02-05-2014, 12:06 PM   #91
Hunter Laing
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Wed 2-5-14
ph4i/f-wk1

LB

joints
burg w/u

A1. power snatch - work to heavy 2, 90% x 4 x 2
b x 2 x 3
65 x 2
75 x 2
85 x 2
95 x 2
85 x 4 x 2

B1. power clean - work to heavy 1, 90% x 3 x 2
95 x 2 x 2
105 x 1
115 x 1
125 x 1
135 x 1
125 x 3 x 2

C1. rdl - 135 x 3 x 5
C2. hlr - 3 x 5
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Old 02-10-2014, 11:07 AM   #92
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Mon 2-10-14
ph4i/f-wk1 (for real)

Ia

joints
wrist stretches
straddle
scaps

A1. HS toe pulls - 3 x 5

B1. max rep seated MU - 4, 3, 3

C1. band asst tuck planche - red x 5 x 7 sec
C2. arch scap hang - 5 x 7 sec

D1. parallette DFD pushup / 30x1 - 5 x 3
D2. tuck FL pullup / 31x1 - 5 x 3

E1. seated db ext rot - 5# x 3 x 10 each side

F1. wrist conditioning
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Old 02-11-2014, 02:05 PM   #93
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Tue 2-11-14
ph4i/a-wk1

F1-6

joints
wrist stretches

A1. HS toe pulls - 3 x 5

B1. bent hollow body hold - 4 x 36 sec
B2. cat cows - 4 x 5

C1. scap shrugs - 4 x 9
C2. swivel hips - 4 x 5

D1. incline pushup - 4 x 9
D2. german arm swings - 4 x 10

E1. hinge row - 4 x 9
E2. upright lat lean - 4 x 30 sec
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Old 02-12-2014, 12:18 PM   #94
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Wed 2-12-14
ph4i/f-wk1

LB

A1. power snatch + hang power snatch - 2rm, 4x2@90%
b x 2 x 3
75 x 2 x 2
80 x 2
85 x 2
90 x 2
95 x 2
100 x 2
90 x 4 x 2

B1. deadlift - 3rm, 1x10@80%
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
215 x 10
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Old 02-14-2014, 11:28 AM   #95
Hunter Laing
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Fri 2-14-14
ph4i/f-wk1

Ib

joints
wrist stretches
straddle
scaps

A1. max rep seated MU - 4, 4, 3f

B1. half straddle press HS against wall / 3512 - 5 x 2
B2. FL hold - 5 x 7 sec

C1. HSPU ecc / 81-- - 3 x 2
C2. towel asst OAC / 41x1 - 3 x 1 each side

D1. unilateral trap 3 raise - 3# x 3 x 10

E1. wrist conditioning
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Old 02-17-2014, 11:05 AM   #96
Hunter Laing
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Sat 2-15-14
ph4i/f-wk1

F1-6

joints
wrist stretches

A1. HS toe pulls - 3 x 5

B1. bent hollow body hold - 4 x 36 sec
B2. cat cows - 4 x 5

C1. scap shrugs - 4 x 9
C2. swivel hips - 4 x 5

D1. incline pushup - 4 x 9
D2. german arm swings - 4 x 10

E1. hinge row - 4 x 9
E2. upright lat lean - 4 x 30 sec
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Old 02-17-2014, 11:06 AM   #97
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Mon 2-17-14
ph4i/f-wk2

Ia

joints
wrist stretches
straddle
scaps

A1. HS toe pulls - 3 x 5

B1. max rep seated MU - 4, 4, 3

C1. band asst tuck planche - red x 4 x 7 sec
C2. arch scap hang - 4 x 7 sec

D1. parallette DFD pushup / 30x1 - 4 x 3
D2. towel asst OAC / 41x1 - 4 x 1 each side

E1. wrist conditioning
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Old 02-24-2014, 07:59 PM   #98
Hunter Laing
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Posts: 108
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Tue 2-18-14
ph4i/f-wk2

F1-7

joints
wrist stretches

A1. HS toe pulls - 3 x 5

B1. bent hollow body hold - 5 x 36 sec
B2. cat cows - 5 x 5

C1. scap shrugs - 5 x 9
C2. swivel hips - 5 x 5

D1. incline pushup - 5 x 9
D2. german arm swings - 5 x 10

E1. hinge row - 4 x 9, 1x8
E2. upright lat lean - 5 x 30 sec
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Old 02-24-2014, 08:01 PM   #99
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Posts: 108
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Wed 2-19-14
ph4i/f-wk2

LB

A1. box squat - 3x5
b x 2 x 5
95 x 5
135 x 3 x 5

B1. deadlift - max trip
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
275 x 3
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Old 02-24-2014, 08:03 PM   #100
Hunter Laing
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Posts: 108
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Thu 2-20-14
ph4i/f-wk2

Ib

joints
wrist stretches
straddle
scaps

B1. wall HS trap 3 raise - 4 x 5
B2. FL hold - 4 x 7 sec

C1. HSPU ecc / 81-- - 3 x 2
C2. towel asst OAC / 41x1 - 3 x 1 each side

D1. unilateral trap 3 raise - 3# x 3 x 10

E1. wrist conditioning
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