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You Gotta Keep Em Seperated

Warmup: Winter 12/13 Extended W/U: Press Doubles–Partner Work w/Elbows, Back Strength: Press, work to 80% x 8 10 min Rotation: 5 rounds of… DB Press

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Fear Not Friday

Warmup: Winter 12/13 Drill: Abdominal Brace/Belt Strength: Bench Press, work to double at 85-90% Deadlifts: 1 set of 10 @40%, 3 sets of 10 @50%

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Maximize Your Investment

So, you know, there’s the $150 question.  As in, this gym is a hundred and fifty dollars a month.  This is not your father’s gym

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Tony Danza Flu

Warmup: Winter 12/13 Strength/Assistance: Press, 8 sets of 3 @60%, couple with Bat Wings or Ring Holds, 10-15 sec 7 minute rotations: 1) Farmer’s Carry

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Chim-Chiminee

Warmup: Winter 12/13 Skill Work: Hang Power Clean (Empties) Volume Work: 3-5 rounds of Squat, 50% for 10 reps Split Squats/Lunges/Band TKE, 6-10/leg (No more

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The Hardest Walk

We’re going to throw a few things at you and then come back full circle. Thing One: the video I mentioned to some of you

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