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Feb
02
2017

3 February 2017

Strength Training Phase 1, Week 5

Biceps / Triceps

Core (12/8/6/4, Add Weight Each Set)

  • BB Curl / Rope Extensions
  • DB Alternating Curl / DB Kickbacks
  • Preacher Curl / Reverse Grip Cable Extensions
  • Cable Curls / DB Overhead Extensions

Accessory

  • “Run The Rack”, Alternating DB Curls Up and Down
  • EZ Bar Triceps Circuit, 4×12
  1. Skull Crusher
  2. Close Grip Bench
  3. Pullovers
  4. Bench Dip

CrossFit

  • Thrusters (Adding)

12 – 10 – 8 -6 – 4 – 2

  • 15 – 12 – 9

Thrusters (135/95)

Chest To Bar Pull Ups

Travel WOD

5×12

  • Bench Press
  • Leg Extension
  • V-Ups
  • Back Extensions
  • Pull Ups
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