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01-30-2012, 06:46 PM
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#191
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Member
Join Date: Jul 2008
Posts: 223
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Squat ladder: 210 1,2,3,1,2,3,1,2,3
Bench: 200, 1,2,3,1,2,3,1,2,3, then 10@135
Chins/Pullups: bw 1, 2, 3, 1, 2, 3, 1, 2, 3
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02-02-2012, 07:56 PM
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#192
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Member
Join Date: Jul 2008
Posts: 223
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Complex (row, rdl, clean, front squat, press, back squat) 3x3
Power cleans: 5x45, 4x65, 3x85, 2x95, 1x115, 10 singles at 135
DB push press, 4x5 per side
KB swings
Pullup ladder
Core crushers.
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02-06-2012, 02:49 PM
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#193
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Member
Join Date: Jul 2008
Posts: 223
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2-3-2012
Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3
Sn. grip DL - 2x5 at 135
Inc press - 2x5 at 95
KB swings - 50 reps
chin/pull up ladder: 1,2,3,1,2
core crushers - 2x10 at 45
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02-07-2012, 03:44 PM
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#194
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Member
Join Date: Jul 2008
Posts: 223
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2-6-2012
Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3
Sn. grip DL - 2x5 at 145
Inc press - 2x5 at 100
KB swings - 50 reps
chin/pull up ladder: 1,2,3,1,2
core crushers - 2x10 at 45
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02-08-2012, 02:33 PM
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#195
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Member
Join Date: Jul 2008
Posts: 223
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2-7-2012
Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3
Sn. grip DL - 5x145, 3x165, 2x185
Inc press - 5x100, 3x115, 2x125
KB swings - 40 reps
chin/pull up ladder: 1,2,3,1,2
core crushers - 10 at 45, 12 at 65
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02-09-2012, 11:27 AM
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#196
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Member
Join Date: Jul 2008
Posts: 223
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2-8-2012
Complex (little to no squatting, row, rdl, hang snatch, bn pp)
Sn. DL - 2x5 at 155
Inc. Bench - 2x5 at 105
Squats - 5x135, 3x185, 2x205, 2x225, 1x235, 5x135
Pull up ladder - 1,2,3,1,2
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02-10-2012, 12:34 PM
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#197
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Member
Join Date: Jul 2008
Posts: 223
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Complexes, 3x4, 1x5
Sn Grip DL 1x155, 1x185, 1x195, 1x205, 1x215, 1x225
Inc Bench 1x105, 1x115, 1x125, 1x135, 1x145, 1x165
swings, 20 per side
pull up ladder 1,2,3,1,2
core crushers, 10x45, 10x75, 10x85
l
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02-13-2012, 10:48 PM
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#198
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Member
Join Date: Jul 2008
Posts: 223
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2-13-2012
Complexes, 4x4
Sn Grip DL, 2x5 at 175
Inc Bench, 2x5 at 115
swings
pull up ladder 1,2,3,1,2
halo rotations
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02-18-2012, 11:35 AM
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#199
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Member
Join Date: Jul 2008
Posts: 223
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2-16-2012
Complexes, 3x4
hang cleans: 4x6 at 95
hang high pulls: 3x3 at 115
low rack DL: 4x3 to 205
rows: 3x6 at 115
pull up ladder
barbell curls: 2x6 at 95, 1x6 at 75
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02-18-2012, 11:38 AM
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#200
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Member
Join Date: Jul 2008
Posts: 223
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2-17-2012
squats: 6x135, 6x155, 4x6 at 185
box squats: 4x95, 4x115, 4x135, 4x135
1/2 squats from rack: 3x135, 3x185, 3x205, 3x225
standing calf: 3x10 at 135
halo rotations: 2x10 at 35
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