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07-01-2015, 05:43 PM
#121
Off-season Week 8
Monday 6-29-2015
Overhead press with fat bar 84% (70 kg) 1 rest-pause set x8,1,1
Overhead press with fat bar 72% (60 kg) 1 rest-pause set x8,2,1
Ring dips 80 reps (took 7 sets)
Handstand pushups 3xmax
Ring pull ups 50 reps (took 6 sets)
Diamond push-ups 2 rest-pause sets
Neck bridge 3x30 seconds
Ab circuit x3
Tuesday 6-30-2015
Depth jump 5x2 from 18" box
Squat (beltless) 5x2 85% (180 kg)
Squat (beltless) 85% (180 kg) 1 rest-pause set x8,2,1 (180 kg x8 is a beltless PR -- had a rep or two left)
SSB squat 3x8 72.5% (140 kg)
GHR 4x10
Bodyweight backwards lunges 3x1 minute
Bodyweight single leg calf/toe raise 3x10 each leg
Standing ab wheel 4xmax
Jump lunges (Tabata -- 20 seconds work/10 seconds rest x8)
Wednesday 7-1-2015
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