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Friday: 140214 (2-5)
Friday: 140214 (2-5) DE Upper: 1. Paused Speed Bench: 9×3 (#) RE Upper: 2. Bench Press (Flat, Incline, or Decline): 2×4-6 (#) 3. Dumbbell Press (Regular, Push, or Seated): 2×6-8 (#) 4. Cable Bent Over...
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Friday: 140221 (3-5)
Friday: 140221 (3-5) DE Upper: 1. Speed Press: 9×3 (#) RE Upper: 2. Barbell Press (Regular, Push, or Seated): 2×4-6 (#) 3. Dips (Regular, Ring, or Weighted) or RS Press (Banded, Barbell or Dumbbell):...
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Friday: 140228 (1-5)
DE Upper: Paused Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 60%x2x10 (#) Drop Set: 70%x8x1 (#) RE Upper: Bench Press (Flat, Incline, or Decline): 2×5-20 (#) Press (Regular,...
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Friday: 140307 (2-5)
DE Upper: Paused Bench Press (Flat, Incline, or Decline): 60%x2x10 (#) Drop Set: 72.5%x7x1 (#) RE Upper: Press (Regular, Push, or Seated): 2×5-20 (#) Close Grip Bench Press (Flat, 2-3 Board, Decline,...
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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,...
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Friday: 140418 (1-5)
Olympic Weightlifting: 1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#) DE Upper: 2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#) Drop Set: Press or...
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Friday: 140425 (2-5)
Olympic Weightlifting: 1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#) DE Upper: 2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#) Drop Set: Press or...
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Friday: 140502 (3-5)
Olympic Weightlifting: 1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#) DE Upper: 2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#) Drop Set: Press or...
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Friday: 140509 (1-5)
Olympic Weightlifting: 1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#) DE Upper: 2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#) Drop Set: Press or...
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Friday: 140516 (2-5)
Olympic Weightlifting: 1: 2-Position Power Clean or 2-Position Power Snatch (Floor and Hang): 10×1 (#) DE Upper: 2. Press or Snatch Press Variant (Power Jerk or Jerk): 10×2 (#) Drop Set: Press or...
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Thursday: 140911 (1-4)
DE Upper: 9×3 Speed Bench (Regular, Bands Down, or Chains): (SS/Plyo Exercise): RE Upper: Assistance A: Pick Two (1-2 sets of 6-15 reps) A1: Dumbbell Bench Press (Decline, Flat, or Incline): A1:...
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Friday: 140912 (1-5)
DE Upper: 9×3 Speed Bench (Regular, Bands Down, or Chains): (SS/Plyo Exercise): RE Upper: Assistance A: Pick Two (1-2 sets of 6-15 reps) A1: Dumbbell Bench Press (Decline, Flat, or Incline): A1:...
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Friday: 140919 (2-5)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): (SS/Plyo Exercise): Weightlifting: Pick One (1-2 sets) 3-Position Power Snatch: 3-Position Snatch: Power Snatch + Snatch (1+2): Hang Power Snatch +...
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Friday: 140926 (3-5)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): (SS/Plyo Exercise): Weightlifting: Pick One (3-4 sets) 3-Position Power Clean: Power Clean + Clean (1+2): Hang Power Clean + Hang Clean (1+2): Power...
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Thursday: 140911 (1-4)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): (SS/Plyo Exercise): RE Upper: Assistance A: Pick Three (1-2 sets of 6-15 reps) A1: Dumbbell Bench Press (Decline, Flat, or Incline): A1: Dumbbell Chest...
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Thursday: 140918 (2-4)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): (SS/Plyo Exercise): RE Upper: Assistance A: Pick Three (1-2 sets of 6-15 reps) A1: Dumbbell Bench Press (Decline, Flat, or Incline): A1: Dumbbell Chest...
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Thursday: 140925 (3-4)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): (SS/Plyo Exercise): RE Upper: Assistance A: Pick Three (1-2 sets of 6-15 reps) A1: Dumbbell Bench Press (Decline, Flat, or Incline): A1: Dumbbell Chest...
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Friday: 140912 (1-5)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): Weightlifting: Pick One (3-4 sets) 3-Position Power Clean: Power Clean + Clean (1+2): Hang Power Clean + Hang Clean (1+2): Power Clean (3): Hang Power...
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Friday: 140919 (2-5)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): Weightlifting: Pick One (3-4 sets) 3-Position Power Clean: Power Clean + Clean (1+2): Hang Power Clean + Hang Clean (1+2): Power Clean (3): Hang Power...
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Friday: 140926 (3-5)
DE Upper: 9×3 Speed Bench (Bands Down or Chains): Weightlifting: Pick One (3-4 sets) 3-Position Power Clean: Power Clean + Clean (1+2): Hang Power Clean + Hang Clean (1+2): Power Clean (3): Hang Power...
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