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  1. #121
    Registered User andreabk's Avatar
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    Great post
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  2. #122
    Registered User CJaySmith's Avatar
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    Originally Posted by 33wolf View Post
    Great post!
    agreed
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  3. #123
    Registered User Zeblan's Avatar
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    Originally Posted by krakkerz View Post
    Can do:

    Week 1 A:
    Squat (Or Front Squat) 3 x 5 Paired with
    Box jump (or Squat Jump or max vert) 3 x 3
    Romanian Deadlift (or similar) 3-5 x 3-5
    Incline Bench or Equiv. Build to max set of 3-5
    Row or Chin 3 x 5
    Extra shoulder/neck, etc

    Week 2 A:
    Deadlift 3 x 3 paired with
    Broad Jump (or Power clean) 3 x 3
    Split Squats 3-5 x 6-10
    Incline Bench or Equiv. Build to max set of 3-5
    Row or Chin 3 x 5
    Extra shoulder/neck, etc

    Both weeks B:
    Speed box squats (or snatch variation if qualified) 12 x 2 (straight out of Westside's templates)
    Single leg RDL or Split Squat 2-4 x 6-10
    Dumbell presses of some type 2-4 x 6-10
    One arm unsupported rows 2-4 x 6-10


    Something like that, perhaps. There are a thousand ways to put it together. The first workout is heavier and starts with a contrasted lower body effort. The second workout has dynamic work at the front and repetition method work with less loading.

    Add/subtract to suit.
    I love the way you did it. I'll back to this routine when I'll start!!
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