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Strength Cycle Week 12 Day 5

Dynamic warmup (10 min)

Strength

Power Snatch - work up to a moderate 5x3

Deadlift - work up to a heavy 5x5; use straps if you want

Reverse DB Fly - work up to 4x10; moderate weight

Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x5; increase weight with each set.

Weighted Pull-Ups - 3x training sets (~70% of max w/ 25#)

Decline Push-Ups - 3x training sets (~70% of max)

Cardio

Shuttle Sprints - 4x300m; 1:1 work/rest ratio (i.e. 1 min sprint = 1 min rest)

Row - 1x1000m 

Static stretch (10-20 min)

 


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