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  1. #781
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    2/23

    1)box jumps
    20"x3
    24"x3
    30"x3
    40"x3
    --- add 30 lbs, same up to 30"

    2)squat (315)x3
    3)paused squat
    335x1
    355x1
    375x1

    4) circuit
    Db snatch (105) 1,2,1,2,1,2
    Plyo pushup 2,4,2,4,2,4
    Sprint (90'/180')

    5a)1-leg deadlift
    50x10
    60x10
    70x10

    5b)
    Pulldown (130) x10
    Pullup x 8
    1-arm cable row (70) x15

    6)deficit rfess (bw) 20,15,15
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  2. #782
    Registered User danki's Avatar
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    2/27

    1a)Goblet RFESS with pause on first
    30x5
    50x5
    65x5
    Regular (40/50) 3x10

    1b)DB press (75)3x5, (65)3x10

    2a)trap bar deadlift
    185x10
    275x10
    325x10
    275x10,5,5
    2b)db shoulder carry (105)

    3+) swings and carries
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  3. #783
    Registered User danki's Avatar
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    2/27

    1a)hang db snatch (75) 6x4
    1b)pushup (+35) 6x8
    1c)Sprint 100-150'

    2)1-leg deadlift
    (75) 2-3-5
    (90) 2-3-5

    3)RFeSS (bw) 3x12-15
    3b)bb curl 50) 3x8
    3c)sled sprint 3x60 sec

    4a)death March
    4b)backwards sled drag 3x45 sec
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  4. #784
    Registered User danki's Avatar
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    3/1

    1)box jumps
    2)squat (315) x,5
    365x1
    3a)db press (75)x5x5
    3b)trap bar deadlift (315) 4x8,12
    4a)2-leg ext to 130 x 12
    Sing leg ext (40) 3x12
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  5. #785
    Registered User danki's Avatar
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    3/4
    1)front Rfess (115) 5,5,3
    2a)pullups 3x2-3-5
    2b)pushups (+45) 3x5-5-5
    3a)1-arm pulldown 3x10
    3b)db press (50) 8,8
    4a)b hip thrust (225) 3x12
    4b)sled sprints (Max setting) 6x20 sec
    4c)rfess (bw) 3x12
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  6. #786
    Registered User danki's Avatar
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    3/5
    1a)db snatch alternating (85) 6x6
    1b)sprint (100-200 ft) 6 sets

    2)1-leg ext - up to (40) x 3x10

    3)trap bar deadlift (225) 15,15,5x10
    3b)50 lb med ball carries
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  7. #787
    Registered User danki's Avatar
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    3/7
    1a)deficit rfess (50) 7x8
    1b)db press press (80) 7x4
    1c)farmers (80/100) 7x150'

    2a)backwards sled drag 5x30 sec
    2b)forward sled drag 5x30 sec
    2c)15 ball slams / 6 chest passes (20 lbs)
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  8. #788
    Registered User danki's Avatar
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    3/10

    1a)db floor press (100s) 3x5
    1b)dead stop squats (185) 5x1

    2a)db hang snatch (80) 5x3
    2b)sprint 5x20 sec

    3a)bike sprint 5x40 sec
    3b)KB press (50) 5x5
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  9. #789
    Registered User danki's Avatar
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    3/12

    1a)rfess (85s) 3x5
    1b)db press (85) 3x2-3
    2a)deficit rfess (85) 2x10
    2b)db push press (85) 2x5
    3a)deadlift (315) 8,5,5
    3b)sled push 3x30 sec
    3c)med ball bear hug carry
    4a)farmers (110s) 4x150'
    4b)bear crawl 4 x 90'
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  10. #790
    Registered User danki's Avatar
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    3/14
    1)db press (65) 10x5
    2)rfess
    65 - 4x10
    Goblet 30 2x12
    Bw 1x20
    3)swings and slams
    4)db snatch (75) 4x3
    4b)sure flip 4x6
    4c)ropes 4x20-30 secs
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  11. #791
    Registered User danki's Avatar
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    3/17

    1)tb deadlift (405) 5 singles (30 sec rest)
    2)tb deadlift (315) 12,9,7
    3a)1-arm floor press (95) 8,6,6
    3b)farmers (95s) 150', 150', 150'
    4a)stepups 3x10
    4b)curls (25s) 3x10
    5a)bear crawl 2x50'
    5b)sled 2x45 sec
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  12. #792
    Registered User danki's Avatar
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    3/20

    1)DB Snatch (100) 10x1 on the minute
    2)deficit RFESS (45s) 12,9,9
    3)db deadstop row (100) 12/9/9
    4)db press (75) 8,6
    5a)glute bridge (185) 3x10-15
    5b)backwards sled drag 3x40 sec
    5c)KB rack walks
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  13. #793
    Registered User danki's Avatar
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    3/21
    1)tb farmers up to (365) 4x100'
    2)tb deadlift up to (365) x10
    3)1-db floor press up to (100) x8
    4)seated db sh press (65) 6,4
    5)1-leg deadlift (50/40) 3x10
    6)face pull / sh raise
    7a)db curl (30s) 5x6
    7b)cg pushups 5x10
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  14. #794
    Registered User danki's Avatar
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    3/24
    1)db snatch (100) 1-2-3-4-5
    2)seated pin press from chin (145) 3x5
    3)pullups 2-3-5-10
    4)db deadstop row (100) 10,8
    5)leg press up to (260) x10
    6)1-leg press (80) 1x10
    7)bw rfess (75 reps per side afap). (8:30) 20,15,15,15,10
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