POWER

Day 3

1 2 3 4 5 6 7

DEADLIFT Strength

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Dynamic Warm Up:
Sets: 2

= Super Set

Swoops
10

Reps

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Waterfall Leg Lifts
10

Reps

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Roll > Toe Touch
10

Reps

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Warm Up:
Sets: 2

Bicycle Crunch
10

Reps

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Waterfall Leg Lifts
10

Reps

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Roll > Toe Touch
10

Reps

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Phase 3:
Sets: 3

Deadlift (Sumo or Conventional
10-3

Reps

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Phase 4:
Sets: 3

Chest Supported Row
12

Reps

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DB RDL
12

Reps

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Phase 5:
Sets: 3

Chin Ups -or- Underhand Lat Pulldowns
Instruction: 60 second rest.
X

Reps

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Phase 6:
Sets: 5

Single Leg RDL
12

Reps

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Single Arm Row
12

Reps

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Phase 7:
Sets: 5

Bicep Curls
12

Reps

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6 Inch Leg Lifts
12

Reps

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