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Old 07-15-2013, 08:18 PM   #11
jdmalm123
jdmalm123
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Warm up

Bulgarian Split Squat
BWx10/side
BWx10/side

One-Arm DB Press
30x15/side
30x15/side

Bradford Press
45x30


Military Press
105x3
115x3
125x3
135x3
145x3

Dead Lift
185x3
205x3
225x3
245x3
265x3

BBB Jr. BTN Press
75x10
75x10
75x10
75x10

BBB Jr. Snatch Grip High Pull
75x10
75x10
75x10
75x10

BB Row (pronated grip)
105x12
105x12
105x12
105x12
105x12

Band Dislocations
#2x25

RDL
185x12

Face Pulls
JCB2x10
JCB2x10
JCB2x10
JCB2x10

Stretch

COMMENTS

AWESOME WORKOUT! Stars were aligned. Also, tried ASSAULT Pre-WO.

Done in under an hour!

Alternated reps on warm up, which was effective with less fatigue.

MP felt better as it got heavier.

DL was smooth and no trouble.

Added a set and did the BBB press reps BTN as a variation and it was good. Will keep this version and keep sets at 4 for now.

Added a set to the high pulls too. Did not fatigue much doing these explosively. Will also keep sets at 4 for now.

Barbell row had much better MMC with mid-back. Low-back felt pumped after first set but was fine. Lats lit up for the rest of the sets. Reps felt smoother further in.

Shoulders felt much looser on the dislocations.

RDLs are great. Not really heavy, but satisfying at the end of the WO.
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