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Tuesday, August 23, 2011

Start of new cycle

Monday was the start of our 11 week cycle. We are starting with a lot of top end work on bench and squat.
Bench with squat bar and doubled up blue band (slightly different set up than usual but it worked).
145 X 5
235 X 3
325 X 1 3 board
415 X miss (got out of the groove, plus it was damn heavy)
put the 56 phenom on from here on out
465 X 1
555 X 1
645 X 1 Probably the cleanest of the night
735 X 1 Slower, but locked out well

Double snatch press with KB's"
16,20,24,28 all for sets of 8 reps
DB Side Raise: 60,70,80 lbs X 10
External rotator work with band: 2 sets of 15 each arm
Arm Bars: 2 sets of 30-45 sec hold each arm.

Good Start to the cycle. Put something in my hands that was heavy and it didn't smash me!

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