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Workout Notes Pause for 2 seconds at the bottom of the bench press for today. Keep tension into the bar and feet pressed into the floor. Warmup For 5 minutes 10 Mountain climber 1 Circle walk on hands 10 Good morning –Then– For 30-45s Banded chest opener Banded front rack stretch Banded pull apart –Then–

Workout Notes We have an increase in percentage compared to last week for our two main lifts. Accessory sets, reps and movements will remain the same. Move the weight under control on the way down and as fast as possible on the way up for today’s speed session. Attach 30%-40% in lbs of band tension

Workout Notes Move the weight under control on the way down and as fast as possible on the way up for today’s speed session. Attach 30%-40% in lbs of band tension OR chains at the top of the lift for both the bench press and the deadlift. This is the last week for these movements

Rest Day

Rest Day