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Monday 3/25/2019 Establish a heavy CLUSTER + THRUSTER | 205# 19.5 33-27-21-15-9 Thrusters 95# and Chest to Bar Pull-ups | 12:08 Superset: Bench Press 135# 3x12 Plus 20" Box Step-ups with 50#'s Dumbbells each hand, 8 reps each leg for 4 sets. Tuesday 3/26/2019 5x3 12" Box Squats with 80# Chains + 225# Three 7 minute AMRAPS with a team of 3: 50 back squats 155#, 50 back squats 185#, AMRAP 225# | 25 reps 50 KB Push press 35#'s, 50 KB Push press 44#'s, AMRAP KB Push Press 53#'s | 62 reps 50 power cleans 155#, AMRAP power cleans...

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Monday 10/12/2015 1. 5-4-3-2-1 Box Back Squats with #80 Chains #165+ chains, 195 plus chains, 215 plus chains, 245 plus chains, 265 plus chains Chains add weight as you stand up out of the hole maximizing time under tension on the concentric contraction. 2. 5x3 Strict Shoulder Press #115,125,135,140,145 3. Good Mornings 5x5 #115,125,135,140,145 4. 50 Hang Squat Cleans For Time. Start with and EMOM x lateral bar burpees #135 | 4:40 5. EMOM for 12 minutes station 1 - :30 sec max cal row 15,16,15,15 station 2 - 10 GHD Sit-ups station 3 - :30 second Hollow rocks. Tuesday...

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