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Old 02-13-2013, 08:03 PM
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Wednesday - Back (lat focused)

Pullups
BWx12, 10, 6

Front Lever - 2 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 3 sets
BWx8
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 65x8, 67.5x8, 70x8 (drop 60x4, 50x4)

Underhand rope pulldowns
4 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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