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Monday 12/23

Strength Back Squat Waves Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88% Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88% Set 8: 4 Reps @ 94% Set 9: 2 Reps @ 100%

* Week #4 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle.


Conditioning 3 Rounds: 1 Round of "DT" (12 Deadlifts, 9 Hang Power Cleans, 6 Push jerks 155/105) 200 Meter Run/Row Then 1000m Row or 60/45 cal Bike




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