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Old 09-12-2012, 04:11 PM
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Wednesday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
160x3, 165x3
170x3, 2 sets

OH Press - 6s
143.5x6, 4 sets

Bench Press - ss w/ Band External Rotation
192.5x6, 4 sets

OH Press - 9s
117.5x9, 4 sets

Bench Press Chains - speed work
150x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
130 x 8 + 4 + 3 + 3 + 2 = 20
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