Thursday: 140313 (3-4)


DE Upper:
Press (Regular, Push, or Seated): 60%x2x10 (#)
Drop Set: 72.5%x7x1 (#)

RE Upper:
Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#)
Bench Press (Flat, Incline, or Decline): 2×5-20 (#)

Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#)
Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, Kroc, or Seated Cable): 2×5-20 (#)

Conditioning:
1 Mile Race Pace Run.

Post time to comments:

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1 Comment

  1. Olympic Weightlifting:
    3-Position Snatches: 70%x1x6 (65#)
    Hang Snatch High Pulls: 100%x3x3 (90#)

    DE Upper:
    Paused Bench Press: 70%x2x6 (145#)
    Bench Press: 80%x4x1 (165#)

    RE Upper:
    Weighted Dips: Work up to a Heavy 5 (35#)
    Shoulder Complex (Front, Side, and Rear Delts): 3×8 (25,10,15#)
    Triceps Pushdowns: 2×10 (80#)

    Conditioning:
    1 Mile Race Pace Run.

    Post time to comments:
    07:00 minutes

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