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Old 04-24-2010, 10:34 PM   #1
jwood
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Default Dinosaur Training

Just finished reading Dinosaur Training and I thought I would post the starting workout, the book was very interesting with a lot of different concepts. I like his ideas

Session 1
Bottom position squats 5 singles
Quarter squats 3x3
Dumbell or trap bar deadlifts 5x5
Sandbag Carry .25 to .5 mile
Grip Work
Bent Legged situps 1x25

Session 2
Dumbell Clean and Press 5 sets x 1 clean & 5 presses
Barbell Row 4x6
Floor Press 7 singles- 4 progressively heavier and 3 at top weight
One arm curl and press 2x5-6
Sand bag clean and press 1 clean & max rep presses
Turkish get up with sand bag
Grip work

Session 3
Partial deadlifts 4x3 and 2x3 at top weight
Parallel Squats 5x5
Farmers walk 5x 100-200 feet

Session 4
Dumbell Bench Press 2x5, 3x5 at top weight
Thick bar chins 5xmax reps
Standing Overhead press from bottom position 4 singles & 3 at top weight
Turkish get up
Grip work
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