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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12/e
...
...
BARBELL
CLEAN-HOP PROGRESSION
2
5/e
...
...
DUMBBELL
UPRIGHT ROW
3
12-15
...
...
BAND-STRETCH
HIP-FLEXOR
4
(:30)/e
...
...
STANDING
WALL ANGELS
5
10
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
6
8/e
CLEAN W.U.
1x
BARBELL
HANG CLEAN
1
3-5
TEST SETS
3x
BARBELL
HANG CLEAN
1
8
TEST SETS 2
3x
BARBELL
DEADLIFT
1
12+
AUXILIARIES
3x
BAND-RESISTED
KB HIP-SWINGS
1
12-15
...
...
DUMBBELL
SA BENT-OVER ROW
2
8/e
...
...
SELECTORIZED
BENT-ARM SHRUG
3
15
DYNAMIC ABS
1x
BAND-RESISTED
STANDING OBLIQUE
1
12/e
...
...
PLATE-LOADED
SIT UP
2
15
...
...
FLOOR
PLANK-TO-PUSHUP
3
10/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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