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Speed bench

Thursday 7.7.11 A: Prehab: DB ext rotation 3×8-10 reps- each arm B1: Chest Plyometrics: clapping push-ups 3×3) -> 90 sec rest, then: B2: med ball chest pass (3×3) C1: CG Bench press 8×2 @ 50-55% 1RM /rest 45 sec C2: tricep push-downs (light: 6-8 reps — gotta hurry to get back on the bar…) D: […]

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