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    Week 2 Day 3 - 4/18/14 Pressing

    12in Log Press Off Blocks- Volume
    90 x 8 strict
    90 x 5 pp
    120 x 5 strict, x 2 pp
    140 x 3 pp
    160 x 3 pp
    180 x 3 pp
    200 x 1 pp
    180 x 1 strict
    200 x 1 strict
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    Week 2 Day 2 - 4/16/14 Speed Deads

    BB Deads
    45 x 12
    135 x 10
    225 x 5
    315 x 3
    365 x 3
    315 + 50lbs chains x 1
    315 + 100lbs chains x 1
    315 + 135lbs chains x 1 x 9- 60 secs rest
  • Replies
    1,244
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    34,617

    Week 2 Day 1 - 4/14/14 Pressing

    2.25" Axle Paused Flat Bench
    70 x 15
    120 x 8
    160 x 5
    190 x 3
    220 x 3
    250 x 3
    210 + double looped super mini reds x 1
    220 + "" x 1
    230 + "" x 1 x 6
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    1,244
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    Week 1 Day 3 - 4/11/14 Events/GPP

    BB Squats
    45 x 10
    135 x 8
    185 x 5
    225 x 8

    Beltless Yoke
    170 x 75ft
    260 x 75ft
    350 x 75ft
  • Replies
    1,244
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    34,617

    Week 1 Day 2 - 4/9/14 Pressing

    Strict BB Overhead Press
    45 x 15
    45 x 10
    95 x 8
    135 x 5
    155 x 3
    175 x 3
    195 x 3
    175 x 6
  • Replies
    1,244
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    34,617

    Week 1 Day 1 - 4/7/14 Deads

    Stiff Leg BB Deads
    45 x 12
    135 x 8
    add 6" blocks
    135 x 5
    185 x 5
    down to 3" blocks, 6" blocks caused bar to hit feet
    225 x 5
    275 x 5
    315 x 5
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    1,244
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    34,617

    Deload Week - Workout 2 4/3/14

    DB Bench Press ssw/ One Arm DB Rows
    30 x 12, 50 x 8L, x 8R
    50 x 10, 75 x 8L, x 8R
    75 x 8, 100 x 8L, x 8R

    2.25" Axle Clean and Strict Press ssw/ Wide Grip Pulldowns
    clean once
    70 x 8, 144 x 8...
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    1,244
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    34,617

    Deload Week - Workout 1 4/1/14

    Prowler Push
    75 x 150ft
    165 x 150ft
    165 x 150ft
    165 x 150ft

    Zercher Squats
    45 x 10
    95 x 8
    135 x 8
  • Replies
    1,244
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    34,617

    Week 5 Day 3 - 3/28/14 Pressing

    12in Log Clean and Press
    90 x 8 strict, x 3pp
    110 x 5 strict, x 5 pp
    140 x 3 strict, x 3 pp
    170 x 1 strict, x 1pp
    200 x 1 pp
    220 x 1 pp
    230 x 1miss
    clean and press each rep
    200 x 2
  • Replies
    1,244
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    34,617

    Week 5 Day 2 - 3/26/14 Deads/Events

    15in BB Rack Pulls
    135 x 10
    225 x 8
    315 x 3
    365 x 3
    405 x 2
    455 x 2
    475 x 5

    Farmers Walks
  • Replies
    1,244
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    34,617

    Week 5 Day 1 - 3/24/14 Pressing

    Flat Close Grip Paused BB Bench Press
    45 x 15
    135 x 7
    185 x 5
    225 x 5
    add 4 board
    245 x 3
    275 x 2
    305 x 1
    315 x 2
  • Replies
    1,244
    Views
    34,617

    Week 4 Day 3 - 3/21/14 Squats

    BB Squats
    45 x 10
    95 x 6
    135 x 6
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    345 x 3
    370 x 3
  • Replies
    1,244
    Views
    34,617

    Week 4 Day 2 - 3/19/14 Pressing

    Circus DB Clean and Press
    25 x 10L, x 10R
    60 x 5L, x 5R
    60 x 5L, x 5R
    90 x 2L, x 2R
    113 x 1L, x 1R
    135 x 1L, x 2R
    155 x 1L, x 1R
    165 x 1R
    180 x 1miss R, x 1R, x 1miss R
  • Replies
    1,244
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    34,617

    Week 4 Day 1 - 3/17/14 Deads/Farmers

    BB Dead Lifts- double over hand
    45 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    315 + 50lbs chain x 1
    315 + 100lbs chain x 1
    315 + 122lbs chain x 1 x 8- 60 secs rest, 4 double over, 4 mixed...
  • Replies
    1,244
    Views
    34,617

    Week 3 Day 3 - 3/14/14 Pressing

    2.25" Axle Flat Paused BB Bench
    70 x 15
    120 x 8
    160 x 5
    210 x 5
    230 x 5
    250 x 5

    add double looped super minis
    180 x 1
  • Replies
    1,244
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    34,617

    Week 3 Day 2 - 3/12/14 Squats

    A2G BB Front Squats
    45 x 8
    95 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 3
    250 x 3

    *Kept it short and low volume, tweaked right knee at work and it didn't feel right
  • Replies
    1,244
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    34,617

    Week 3 Day 1 - 3/10/14 Pressing

    12in Log Clean and Strict Press
    1 clean
    90 x 8
    90 x 6
    110 x 5
    140 x 5
    160 x 3
    clean and strict press each rep
    190 x 3
    190 x 3
  • Replies
    1,244
    Views
    34,617

    Week 2 Day 3 - 3/7/14 Deads

    Stiff Leg BB Deads from 3" Block- double over hand
    135 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    365 x 2
    385 x 6
  • Replies
    1,244
    Views
    34,617

    Week 2 Day 2 - 3/5/14 Pressing

    Paused Close Grip Flat BB Bench
    45 x 15
    95 x 8
    135 x 6
    185 x 5
    225 x 5
    add 4 board
    245 x 3
    275 x 3
    295 x 3
  • Replies
    1,244
    Views
    34,617

    Week 2 Day 1 - 3/3/14 Squats

    BB Squats
    45 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    325 + 50lbs chains x 2
    325 + 72lbs chains x 2
    325 + 100lbs chains x 2 x 5- 75 secs rest
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