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Posted on 07-04-2015



Crossfit: Combination of KB swings, pushups, pullups and the ERG


Pulldowns: 140X10, 160X8, 180X8, 200X6, 220X5

Reverse Close Grip Pulldown: 160X6,180X5, 200X5

Hammer Strength Seated Row: 3X8 (5 plates each side)

Seated Cable Row: 160X8, 180X6, 200X5

Barbell curls: 4X10

Arm Curl Machine: 3X10


Raw Bench: barX10, 135X10X2, 185X8, 225X5, 275X3, 315X3

Titian Ram: 365X3, 405X3

RageX: 455X3, 495X3, 545X1

Illegal Wide Grip: 225X8 with pause

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