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  1. #901
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    11/19

    1)KB 1-leg deadlift negatives
    30x3
    50x3
    70x3

    2)Hip Thrust Machine (45/side) 15,15,12,12 --- alternating sets with slingshot hip circle

    3a)1-arm db press (80lbs)
    3b)Pullups (BW)
    Ladders 2x1-2-3-4-5 = 30 reps each

    4)RFESS (50s) 2x8-12 = 40 reps/leg

    5a)high incline db press 40sx15, 45sx15
    5b)Underhand pulldowns (100lbs) 2x15
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  2. #902
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    11/21

    1)DB snatch (105) 3x1-2-3 = 18 reps
    110x1
    115x1
    120x1

    2)Leg press (5plates/side) 4x12
    3)1-arm db press (70) 2x8
    4)hang db snatch (70) 3x3
    5)Goblet squat 80x12, 100x12
    6)RFESS offset (50lbs) 2x12
    7a)Ball leg curls 3x10
    7b)1-leg deadlift (BW) 3x5,10,10
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  3. #903
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    11/23

    1)KB 1-leg deadlift negatives (70) 3x3
    1b)Box jumps sets to 2-3

    2a)RFESS (70s) 2x4-6-10 = 40 reps
    2b)Pullups (+15) 2-2-3-5 = 20 reps --More reps lighter weight

    3)DB bench (80s) 12,10,8,8 = 38 reps --> Stay same and increase reps

    4)Hip thrust machines (25/side) rest pause 15,12,12,12 = 51 reps
    5)Seated cable row (145) 12,8,8,6 = 34 reps
    6)DB curls (20s) 15,10,5
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  4. #904
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    11/25

    1a)TB deadlift (405) 3x3-5-7 = 45 reps (23 reps low handle, 22 reps high)
    1b)Rack press neck height (150) 3x2-3-5 = 30 reps

    2)Thick handle DB farmer's walks
    90s 2x60'
    70s 4x60'

    3)Leg press (4 plates/side) 60 reps AFAP low rest
    20,10,10,10,10

    4a)Cable pressdowns 4-5x10 (70-100 lbs)
    4b)Standing cable row 4-5x10-12 (100-140)

    5)Seated leg curls
    2-legs (85)3x10
    1-leg (35)1x10

    6)HS preacher curls
    - up to 65 x 6
    - 30 x 8,8,8
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  5. #905
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    11/27

    1)Slingshot bench - up to 265x5
    2a)DB Bench (100s) 3x3-5-7 = 45 reps
    2b)Pendlay Row (205) 3x3-5-7 = 45 reps

    3)Deficit RFESS (40s) 3x8-12 = 60 reps

    4)Pulldowns paused sets of 3 ramping
    85x3
    100x3
    115x3
    130x3
    145x3

    5)Pulldowns (145) 2x6

    6a)1-leg deadlift (30lbs) 3x6
    6b)Hip Thrust Machine (50/side) 3x10
    6c)Plate carries (70lbs) 3x150'
    Last edited by danki; 12-02-2019 at 08:52 PM.
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  6. #906
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    11/29

    1a)Deadlift (425) 2x1-2-3
    1b)DB press (90) 2x1-2-3

    2)Deadlift (315) EMOM 5x3
    3)DB press alternating each min (90) 5x2/arm

    4)Leg press dead stop - up to 6plates/side x 8
    explosive 4plates/side x 20

    5)1-leg curls 30,40 2x10

    6)Seated HS curls (50lbs) 3x8

    7a)Tricep pressdowns (3x10)
    7b)DB curls (3x10)
    Last edited by danki; 12-02-2019 at 08:57 PM.
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  7. #907
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    12/2

    1a)DB snatch alternating (105) 5x2/side
    1b)Slingshot bench (225x3x6), (245x2x6)
    1c)Pullups (BW) 5x6

    2)RFESS
    40s x10
    60s x10
    80s x10
    60s x10

    3a)kirk karwoski rows 115x10, 135x10
    3b)Standing Press 95x10, 115x8

    4+)Quad work -- Leg press not available.
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  8. #908
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    12/4

    1)DB press
    - up to 105 x 2 x 1
    - (85) x 6-3, 2,3,2,3 = 19 total reps

    2a)Leg press
    - 4 plates/side x 15
    - 4 plates + 25/side x 15
    - 5 plates x 15
    -drop set (5platesx10, 4platesx10, 3platesx10) = 30 reps

    2b)1-leg deadlift
    - 44 lbs x6
    - (44/40) x 2 x 6

    3a)1-arm seated cable row
    105 x 10
    125 x 10
    145 x 10

    3b)db rolling tricep ext
    40s x 10
    50s x 2 x 10
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  9. #909
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    12/6

    1a)Bench
    - 225 x 4
    - 235 x 4
    - 244 x 2 x 4

    1b)Pullups
    - BW x 4
    - +10 x 4
    - +20 x 4
    - +30 x 4

    2)TB Deadlift low handles (365) EMOM
    - 6x4, 6x2 = 36 reps

    3)Low incline DB bench with slingshot (75s) 3x10, without Slingshot (50s) 2x8

    4)RFESS
    -BW x 25
    - +10lbs x 25
    - +20lbs x 20
    - +30lbs x 20
    - +50lbs x 15
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  10. #910
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    12/8

    1a)Rack press chin height
    - up to 175 x 2 x 2

    1b)Pendlay row
    - up to 305 x 2 x 2

    2)EMOM alternating for 10 min
    Rack press (155) 5x2
    Pendlay Row (245) 5x2

    2)Leg press (5plates/side) 2x13-7-5

    3a)1-leg deadlift negatives
    30x3
    40x3
    70x3
    40x6

    3b)TB farmers walks
    - ramping to 245 x 4 x 180-200 ft.

    4)Pulldowns - up to 130 3-4x8
    5)cable pullovers
    6)backward sled drag x 3 mins
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  11. #911
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    12/10

    1a)DB snatch up to (115) 3x2
    1b)Box squat - up to 315 x 2 x 2
    Paused squat (5 secs) - up to 315 x 1

    2)DB snatch EMOM both sides (100lbs) 10x1

    3)Bench
    185x8
    205x8
    225x7

    4a)Walking lunges 4x24
    4b)Bent row
    115x8-5
    165x8-5
    215x5-3

    5)1-arm sh press 50x8,60x8,60x8
    6)DB shrugs 50,60,70 x8
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  12. #912
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    12/12

    1a)Deadlift paused mid shin (about 2 seconds) - up to 385x2
    1b)DB push press - up to 110x2

    2)Deficit deadlift (standing on 2x35s)
    - 365x3
    - 385x3
    - 405x3

    3)DB push press EMOM alternatint (100lbs) 3x3, 3x2 = 15 reps / side

    4)RFESS offset loaded (50lbs) 12-6-6-6 = 30 reps /side

    5a)DB bench (75s) 3x10, 3x8
    5b)Seated cable row (115) 3x10, 3x8

    6)Backward sled drag 3x60-90 sec
    6b)Wall squats 3x30 sec
    6c)Reverse lunge (BW) 3x5-10
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  13. #913
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    12/14

    - KB 1-arm swings EMOM alternating arms (53lbs), 11 reps/min for 12 mins

    12/15

    1a)Slingshot bench - up to 285x4, 225x2x8
    1b)Unsupported DB deadstop row - up to 150x3, 120x2x8

    2)1-leg deadlift negatives - 95,135,135 x 3/leg

    3)Leg press drop sets (3-plates+25/side down to 3-plates) 3x10-10-10 = 90 reps

    4a)TB farmers walks (275) 6x120'
    4b)KB press (50lbs) 6x8

    5)Seated calf raise (45/side) 4x6, (25/side) 1x12
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  14. #914
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    12/16

    - KB swings EMOM (70lbs), 11 reps/min for 14 mins
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  15. #915
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    12/17

    1a)DB snatch - up to (110)2x4, (115)3x1
    1b)Deficit deadlift - up to 425x4

    2)Deadlift (365) 2 reps EMOM for 10 minutes

    3a)Pullups 2x6-4-2
    3b)Weighted Pushups (+45) 12-8-6, 12-6-3

    4)Reverse Lunge (35) 9-6-3

    5)Curls (25s) 4x6
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  16. #916
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    12/18

    1a)KB Swing 70lbs 6x11 EMOM
    1b)Pushups 6x15 EMOM

    --- 12 mins total alternating.
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  17. #917
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    12/19

    1a)
    Press (85) 3-3-3 --- Too heavy
    (75) 2x4-4-4

    1b)
    Pendlay Row (225) 3-3-3, 5-5, 5-5

    2)Zercher front foot slightly elevated split lunge
    - up to 115x5, 115x10

    3)DB Farmers FAST (100s) 8x120'
    3b)4 sets of backward sled drag x 30-40 sec, 4 sets forward

    4)Pulldowns couple of sets of 8?
    5)biceps ???
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  18. #918
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    12/21 extra workout

    EMOM
    - (53lb KB 1-arm swing left x 11
    - (53lb KB 1-arm swing right x 11
    - Pushup x 15

    ---- 15 minutes total

    12/22

    EMOM
    -(53lb) 1-arm pres x 8 Left
    -(53lb) 1-arm pres x 8 Right

    --- 16 minutes total
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  19. #919
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    12/23

    1)DB snatch - up to 120x1
    2)DB snatch (110) 2 x 2-3-5 = 20 reps / arm

    3a)rack press neck height
    - 145 x 6 -- Too heavy
    - 135 x 2x6

    3b)Deficit deadlift (365) 3x6

    4)Leg press drop set clusters
    -- (4plates-3.5plates-3plates /side) x 12-12-12
    -- (5plates-4.5plates-4plates/side) x 8-8-8

    5)DB floor press (75s) 15,10

    6)bottoms up walks and rack walks
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  20. #920
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    12/25 Extra Workout

    - (70lb) KB 12 swings EMOM for 12 minutes
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  21. #921
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    12/25 Extra Workout

    - (70lb) KB 12 swings EMOM for 12 minutes
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  22. #922
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    12/26

    1)DB snatch to push press - up to 110x1
    2)RFESS offset (60lbs) 8-7-5, 12-8-5

    3a)DB Farmer's walks (110s) 6x180-200'
    3b)DB snatch to strict press (90) 8x1

    4a)1-leg deadlifs - up to (70lbs) negative x 5, 40lbs x 5-5-5 -- Two sets
    4b)KB overhead carry - up to (70lbs) 2x120'

    5)Front foot elevated reverse lunge / stationary lunge (BW) - 100 reps per leg RP 30 seconds rest per set
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  23. #923
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    12/28 extra workout

    1)1-arm kb swings (53lbs) EMOM x 12 for 10 mins total
    2)KB press (53lbs) 4x5
    3)Pushups 4x15
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    12/30

    1a)Deficit deadlift (415) 2x2-3-5
    1b)Rack press forehead height (155) 6x3

    2)Deadlift (365) x 2 EMOM for 5 minutes = 10 reps

    3)Pendlay row
    - Drop set (195,175, 155, 135) x 5-5-5-5
    - 225 3x5

    4)1-arm incline presses ???

    5)Rack carries and overhead carries with 70lb KB

    6)Leg press drop set (6plates, 5 plates, 4 plates) x 8-10,12 = 30 reps

    7)70lb KB swings 100 reps AFAP (5:40)
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  25. #925
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    1/1/2020 extra workout

    1)KB press ladders (70lbs) 3x1-2-3
    2)KB floor press (70lbs) 2x8
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    1/2

    1)1-leg deadlift negatives - up to (165) 3,3,2 --- right leg is weaker than left
    2)Bench press - up to 225x5
    - 4" board press 225x5
    - 225x5x2

    3)DB farmer's walks "fast" (120s) 8x100-120'

    4)1-arm pulldowns - up to (70) x6
    5)seated DB "z press" (45lbs) 4x8
    6)Leg press - up to 6plates/side 3x6
    Drop set (4plates,3.5 plates, 3 plates, 2.5 plates, 2 plates) x 15,12,12,12,12 = 63 reps
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    1/5

    1a)Deadlift - up to (455)x2
    1b)DB 1-arm press - up to (95)x2x2

    2)Deadlift (365) EMOM 8x3 = 24 reps

    3)DB dead stop row - up to (130 x 4,6

    4)DB bench (85s) 6,8,8,8

    5)Circuit - 25 mins
    - 40 lb med ball slam x 8
    - 50lb 1-arm swing x 10
    - 70lb plate carries x 200'
    ----- about 8 rounds

    6+)biceps, shoulder raise, triceps
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    1/7

    1a)DB snatch (110) ladders 1-5-1 = 25 reps / arm (@rpe 9.5)
    1b)BB glute bridge (405) 5x6 / Hip thrust machine 2-3plates/side 4x6

    2a)DB bench (100s) 3x8
    2b)Farmer's walks (100s) 3x150-200'

    3)seated cable row - 3x6 - up to 190
    4)Seated 1-arm cable row 3x8 (55lbs)
    5)DB press drop-set (65, 45) 3 x 6-6
    6)Leg press drop sets (4 plates - 2 plates ) 3 x 12-12
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    1/9

    1a)TB deadlift clusters
    (365) x 2 x 5-3-2
    (385) x 1 x 5-3-2

    1b)1-arm press clusters
    70 x 5-3-2
    75 x 5-3-2
    70 x 5-3-2

    2a)DB 1-arm floor press (90) 4x8
    2b)Leg press ramping sets of 10 (3 plates, 4 plates, 5 plates)
    cluster set (5plates) 10-5-5-5-5 = 30 reps

    3)1-leg deadlift negatives (40/30) 3x5
    4)1-leg split stance deadlifts (30-40) 3x8-10

    5)Pulldowns (100lbs) 4x8
    6)1-arm pulldowns (25-30) 3x10
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    1/12

    1)DB bench (110s) 3x5
    DB bench (100s) 6,6

    2)Pullups 6,4,4,4

    3)RFESS - up to (50/50) x 8
    - (offset 50) x 15-8-8-8 = 39 reps rest paused

    4)JM Press (95) 3x6-8

    5)1-arm hs pulldowns - up to 90 x 3 x8

    6)1-leg bb deadlifts (65) 3x10

    7+)1-arm cable rows
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