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Monday, March 19, 2012

Saturday Deads and monday bench training

Skipped front squats since my quad was still bothering me.
speed deads:
365 X 2
365 and 2 chains X 2
365 and 4 chains X 2
365 and 6 chains X 2
365 and 8 chains X 2 sets of 2 used the hook grip
standing band crunch: 2 sets of 15 with green band, 3 sets of 15 with blue band.

Monday:  shirt work with chains against average short band.
325 X 2 off 3 board
shirt on from here on out.
415 X 2 with 1 chain
415 and 4 chains X 2 off 2 board
415 and 6 chains X 2 off 2 board
415 and 7 chains X 2 off 2 board (Felt pretty dern heavy...guess that was the point though).
spoon press with DB's" 45 X 8, 60 X 8, 75 X 8, 85 X 8
Rotator Cuff work (external work): 2 sets of 15 each arm.

I don't know how much the bands added up top, but I know it was heavy!

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