Samuel Clark, Intermediate Training Log Samuel Clark, Intermediate Training Log - Page 79

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Thread: Samuel Clark, Intermediate Training Log

  1. #781
    Join Date
    Mar 2012
    Location
    North Dakota
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    Tuesday, 22-Sep 2020
    Weighout: --Time: 0610 (00:55)

    Squat 405x2, 485x1, 396x8, 405x8,8 @3min
    Bent Lateral 40 15,12,12 superset w/
    Seated Cable Hi-Row 160x10,6, 140x8

    Cable Rope Upright Row 15,15,12 @2min

    Lying D-Handle Curl 27.5# 3x10 @90sec
    Seated Cable Concentration Curl 20# 3x10 @60sec

  2. #782
    Join Date
    Mar 2012
    Location
    North Dakota
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    starting strength coach development program
    Thursday - did some stuff
    Friday - did some more stuff

    Monday, 28-Sep 20
    Time: 0610 (00:52)

    Press 220x1, 176.5 x8,8,6
    Squat 485x1, 530x1, 430x8, 419x8, 408x8
    Upright Row 143.5x10,10,10
    DB Curl 45 3x10 superset w/ Dip 115x8,8,8
    KB Side Raise 25 3x15+5RP


    Tuesday, 29-Sep 20
    Weighout: 220.5lbs, Time: 0615 (00:39)

    Row Erg @7 x5min 2:30/500m
    Ring Rear Fly (toes in-line w/mount, top of ring at eye level): 3x20
    Barbell Row 220lbs x7min = 50reps (10 sets of 5 w/30-sec rest)
    Dip Bar Leg Raise x7min = 80reps (sets of 6-10 w/30-sec rest)
    Row Erg @10 4x 20-sec sprint (~1:40/500m)/100-sec slow (~2:30/500m)

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