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Thursday, December 13th, 2012

MAP Sessions: 5 minutes on/3 minutes off x 4 sets 5 Minutes of the following: Row 250 Meters 10 DB Cleans(from the hang position)( 35/25, 30/20, 25/15) Rest 3 minutes 5 Minutes of the following: Run 200 Meters 10 DB Snatch (5/each arm)@ moderate…

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Wednesday, December 12th, 2012

Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee Burner A. Front Squat @ 50% of last week(December 5th, 2012) @ 22×1, 8 sets of 2 reps, rest 30 seconds between sets. B1. DB Walking Lunges @ 11×1, 6-8 reps/each leg…

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Monday, December 10th, 2012

Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A. Deadlift @ 32×0, 10 sets of 2 reps @ 50% of last week(December 3rd, 2012), rest 30 seconds between sets. This is Speed Deadlift, we want athlete concentrating on fast pull out…

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Friday, December 7th, 2012

Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 3-4 reps x 3 sets, rest 1:30 between sets. A2. Strict Ring Rows @ 40×0, 6-8 reps x 3 sets, rest 1:30 between sets. (People may increase difficulty by walking…

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