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PRECISION BARBELL PROGRAMMING 11/8/18

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WARM UP:

3 Rounds

40 Ft. Prowler Push

40 Ft. Prowler Backwards Walk

*Build heavier then last week.

LIFT:

Deficit Deadlift

5 @ 70%

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

*Stand on top of a 45lb. plate. One under each foot.

Strict HSPU

4 x 5

*If not capable do DB Strict Press with a hammer grip.

ACCESSORY:

3 Sets

8e Meadows Row

8 Behind the back Power Shrugs (Engage your lats!)

8 DB RDL

8 BB Hip Thrusts

CORE STABILITY:

EMOM 8

ODD: 30 Sec. Hollow Hold

EVEN: 30 Sec. Flutter Kicks

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